Mediterranean cuisine captivates with its vibrant flavors, fresh ingredients, and simple yet elegant combinations, making it a favorite for many. The Mediterranean Tomato and Cucumber Salad perfectly captures the essence of this diet. It’s easy to prepare—just chop and mix the ingredients—but delivers a refreshing and satisfying burst of flavors. Start with cucumbers and tomatoes, then add red onion, sliced olives, feta, and Mediterranean seasonings for a fresh, flavorful bite every time.
Health Benefits of the Mediterranean Diet
The Mediterranean diet provides numerous health benefits. Based on traditional eating habits from countries like Greece, Italy, and Spain, it emphasizes whole, minimally processed foods. Here are some of the key health benefits associated with this diet:
Heart Health
The Mediterranean diet is rich in heart-healthy fats, primarily from olive oil, nuts, and fish. These fats help reduce bad cholesterol levels and lower the risk of heart disease. Olive oil, a staple in Mediterranean cuisine, is high in monounsaturated fats and antioxidants, which are beneficial for cardiovascular health.
Anti-Inflammatory Diet
The diet emphasizes fruits, vegetables, whole grains, and legumes. Those foods are jam packed with antioxidants and anti-inflammatory compounds. These elements can help you reduce chronic inflammation, which is linked to various diseases, including cancer and diabetes.
Weight Management
Mediterranean dishes are typically low in processed foods and high in fiber, which helps promote satiety and prevents overeating. Adding healthy fats to your diet also supports metabolism and weight management.
Brain Health
Studies have shown that the Mediterranean diet can improve brain function and reduce the risk of cognitive decline. The high intake of omega-3 fatty acids from fish and antioxidants from fruits and vegetables supports brain health and longevity.
Live Longer!
Overall, the Mediterranean diet can increase life expectancy. The balanced intake of the right nutrients, combined with a lifestyle that promotes physical activity and social interaction, contributes to a longer, healthier life. Incorporating this cucumber and tomato salad into your meals is a great way to enjoy the benefits of the Mediterranean diet. Whether you’re looking to improve your heart health, manage your weight, or simply enjoy a delicious and nutritious meal, this salad is a fantastic choice. So, next time you’re looking for a quick and healthy dish, remember this Mediterranean Tomato and Cucumber Salad. It’s easy, it’s healthy, and most importantly, it’s absolutely delicious.
Mediterranean Tomato and Cucumber Salad Recipe
This Mediterranean Tomato and Cucumber Salad is more than just a dish—it’s a gateway to the myriad benefits of the Mediterranean diet. So, why not give it a try? Your taste buds and your body will thank you! Let’s dive into how you can whip up this refreshing salad in no time!
Ingredients You’ll Need:
– 1 English cucumber, chopped*
– 2 cups cherry tomatoes, chopped*
– 1/2 red onion, finely chopped*
– 1 tablespoon dried oregano
– Juice of 1 lemon
– 2 tablespoons extra-virgin olive oil
– 2 tablespoons red wine vinegar
– Salt and pepper to taste
– 1 small can sliced black olives
– 1/2 cup crumbled feta cheese
Step by Step Instructions:
Prep the Veggies: First, start by chopping the cucumber, tomato, and red onion into bite-sized chunks. Once everything is chopped, set them aside.
Mix the Veggies: Next, in a large mixing bowl, combine the chopped cucumber, tomatoes, and red onion. Make sure to mix them well so the flavors begin to blend.
Season and Dress: After that, add the dried oregano, extra-virgin olive oil, red wine vinegar, lemon juice, salt, and pepper to the bowl. Then, give everything a good stir to ensure the vegetables are evenly coated with the seasoning and dressing.
Add the Final Touches: Now, toss in the sliced black olives and crumbled feta cheese. Gently mix everything together, making sure the ingredients are well distributed for the perfect bite.
Serve and Enjoy: Finally, your Mediterranean Tomato and Cucumber Salad is ready to be served. Enjoy it on its own or as a refreshing side dish!
Storage
Store this Mediterranean Tomato and Cucumber Salad in an airtight container in the fridge for up to 3 days. It gets better with time as the flavors all marinate together!
Serving Suggestions
- Dinner: Add to your dinner as a simple side dish.
- Lunch: Add ¼ cup chickpeas or 3 oz rotisserie chicken for a complete meal.
- Summer Picnic or BBQ: Bring to your next picnic or BBQ for a refreshing salad option.
Nutrition Facts
This recipe makes ~5 Cups: Servings size 1 Cup: Calories: 149 Total Fat: 11 g Saturated Fat: 3 g Monounsaturated Fat: 6 g Polyunsaturated fat: 1 g. Carb: 8 g Fiber: 3 g Sugar: 3 g Protein: 3 g Sodium: 492 mg
*Tips for Success
To make this recipe in 10 minutes, we recommend using our favorite Veggie Chopper on Amazon. (affiliate) It’s easy to use, clean and store. For a review and tutorial on the veggie chopper watch our You Tube Review Video. Remember, healthy eating does not have to be complicated.
Mediterranean Tomato and Cucumber Salad
Ingredients
- 1 English cucumber chopped
- 2 Cups Cherry tomatoes chopped
- 1/2 Large Red onion finely chopped
- 1 TBSP Dried oregano
- Juice of 1 lemon
- 2 tbsp Red wine vinegar
- 2 tbsp Extra virgin olive oil
- 1 small can sliced black olives
- 1/2 Cup Crumbled feta cheese
- Salt and pepper to taste
Instructions
- Prep the Veggies: Start by chopping the cucumber, tomato and red onion into bite-sized chunks.
- Mix the Veggies: In a large mixing bowl, combine the chopped cucumber, tomatoes, and red onion.
- Season and Dress: Add the dried oregano, extra-virgin olive oil, red wine vinegar, lemon juice, salt, and pepper to the bowl. Be sure to stir well to ensure the vegetables are well coated with the seasoning and dressing.
- Add the Final Touches: Toss in the sliced black olives and crumbled feta cheese. Mix well to distribute the ingredients evenly.
- Add the Final Touches: Toss in the sliced black olives and crumbled feta cheese. Mix well to distribute the ingredients evenly.
Nutrition
About the Author
Rachel Roberts is a Registered Dietitian and Nutritionist in Rhode Island, as well as a Certified Personal Trainer, business owner, mom, wife, and self-proclaimed foodie with over 20 years of experience in health and wellness. She firmly believes that healthy eating should be simple, stress-free, and easy to fit into a busy lifestyle. To discover more dietitian-approved recipes and expert tips to optimize your health, be sure to follow her on YouTube, Facebook, and Instagram.
If you need support in reaching your health goals, Rachel and her team of Registered Dietitians and Nutritionists are here to help! Whether you’re looking to lose weight, improve your overall well-being, or build healthier habits, we offer personalized guidance to get you on track. You can meet with one of our Nutritionists in Rhode Island for in-person sessions, or take advantage of our online nutrition coaching available to clients in RI, MA, CT, and FL. Click here to schedule a consultation today—plus, in most cases, our services are 100% covered by health insurance!
