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 Cucumber Tomato Salad
This salad brings together the best of the Mediterranean diet, which is based on the traditional eating habits of Greece, Italy and Spain. Because it uses whole, minimally processed foods, each bowl delivers real health benefits. Here’s what this simple salad can do for you:
Weight Management: Is Mediterranean Cucumber Tomato Salad Good for Weight Loss?
Yes! One cup has about 150 calories, and because cucumbers and tomatoes are mostly water and fiber, they fill you up without weighing you down. The olive oil and feta add healthy fats that keep you satisfied longer, so you’re less likely to overeat later. As a dietitian tip, add a protein such as grilled chicken, chickpeas or salmon to turn this side dish into a balanced meal that supports weight loss.
Heart Health
This salad is rich in heart-healthy fats from extra virgin olive oil and olives, which help lower bad cholesterol and reduce your risk of heart disease. In addition, tomatoes provide potassium and lycopene, an antioxidant linked to better heart health. To keep sodium in check, rinse the olives or use a little less feta.
Anti-Inflammatory Diet
Tomatoes, cucumbers, red onion, olive oil and oregano are packed with antioxidants and anti-inflammatory compounds. Together, they can help reduce chronic inflammation, which is linked to diseases such as cancer and diabetes. Plus, with only about 8 grams of carbohydrates per cup, this salad fits easily into a diabetes-friendly eating plan.
Brain Health
Studies show that the Mediterranean diet can improve brain function and lower the risk of cognitive decline. The antioxidants in fresh vegetables and the healthy fats in olive oil both support a healthy brain as you age.
Live Longer!
Overall, the Mediterranean diet can help you live a longer, healthier life. This cucumber and tomato salad makes it easy to enjoy those benefits, whether you want to lose weight, protect your heart or simply enjoy a fresh, flavorful meal. Best of all, it’s ready in about 8 minutes
Mediterranean Tomato 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!
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Ingredients You’ll Need for this Mediterranean Cucumber Tomato Salad:
– 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 to Prepare Mediterranean Cucumber Tomato Salad:
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.
Notes
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!
