Mediterranean Diet Spicy Cucumber Salad
Fresh, zesty, and with just the right amount of kick, this Mediterranean Diet Spicy Cucumber Salad is a refreshing and healthy addition to your table. Featuring crisp English cucumbers, juicy cherry tomatoes, and tangy red onion, this vibrant dish is elevated with a medley of fresh parsley and mint. The bold flavors come together with a simple yet robust dressing made from extra-virgin olive oil, lemon juice, fragrant cumin, and a touch of red chili flakes for a spicy twist. Ready in just 15 minutes with no cooking required, this light and flavorful salad is perfect as a quick side dish, a nutritious appetizer, or even a standalone snack. Packed with wholesome ingredients and Mediterranean-inspired flair, it’s a delightful choice for fans of healthy eating and bold flavors.
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Recipe Information
Ingredients
- 2 large English cucumber
- 1 cup Cherry tomatoes
- 0.5 medium Red onion
- 0.25 cup Fresh parsley
- 2 tablespoons Fresh mint leaves
- 3 tablespoons Extra-virgin olive oil
- 2 tablespoons Lemon juice
- 1 teaspoon Red chili flakes
- 0.5 teaspoon Ground cumin
- 0.75 teaspoon Kosher salt
- 0.5 teaspoon Black pepper
Instructions
Wash the cucumbers and pat them dry. Slice them into thin medallions or half-moons, depending on your preference. Place them in a large mixing bowl.
Rinse the cherry tomatoes and slice them in half. Add them to the bowl with the cucumbers.
Peel and thinly slice the red onion into half-moons. Add the slices to the bowl with the vegetables.
Chop the fresh parsley and mint leaves finely. Sprinkle them over the vegetables in the bowl.
In a small bowl or jar, whisk together the olive oil, lemon juice, red chili flakes, ground cumin, kosher salt, and black pepper to make the dressing.
Pour the dressing over the vegetables and herbs. Toss everything together gently to evenly coat the salad in the dressing.
Taste and adjust seasoning, if needed. You can add more salt, pepper, lemon juice, or chili flakes to suit your preferences.
Cover the bowl and let the salad rest in the fridge for 10–15 minutes to let the flavors meld.
Serve chilled as a side dish or enjoy it on its own. Garnish with additional parsley or a sprinkle of chili flakes if desired.
Nutrition Facts
Calories |
137 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 10.7 g | 14% | |
| Saturated Fat | 1.6 g | 8% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 122 mg | 5% | |
| Total Carbohydrate | 11.2 g | 4% | |
| Dietary Fiber | 2.5 g | 9% | |
| Total Sugars | 5.2 g | ||
| Protein | 2.2 g | 4% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 38 mg | 3% | |
| Iron | 1.4 mg | 8% | |
| Potassium | 451 mg | 10% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
