© Original Recipe By Fresh & Fit Recipes ©
🥗 Fresh Mediterranean Salad with Cucumber, Tomato, and Onion 🥗
1. Introduction
Imagine biting into a vibrant, crispy Mediterranean salad bursting with colors, flavors, and textures. This fresh salad is a *healthy Mediterranean dish* that captures the essence of sun-ripened tomatoes, cool cucumbers, and sweet red onions. Whether you’re looking for a quick lunch or a light side dish for dinner, this recipe delivers a delightful and nourishing experience. Filled with aromatic herbs and a zesty dressing, it’s a salad that transports you straight to the Mediterranean coast.
2. Why You’ll Love This Recipe
- Bright and refreshing — perfect for hot days or whenever you crave a cooling meal.
- Quick to prepare — ready in under 15 minutes.
- Nutritious and wholesome — packed with vitamins, antioxidants, and fiber.
- Versatile — serve as a side or add protein like grilled chicken or feta cheese for a complete meal.
3. Ingredient Notes
For this Mediterranean salad, quality ingredients are key to enhancing flavors. Use ripe, fresh tomatoes for a juicy bite and crisp cucumbers for a cooling crunch. Red onions add a mild sweetness and color, but if you prefer milder flavor, soak sliced onions in cold water for 10 minutes before mixing. Fresh herbs like parsley or basil elevate the dish with aromatic freshness.
Opt for extra virgin olive oil—the cornerstone of any Mediterranean salad—because its rich flavor and health benefits are unmatched. Use a high-grade balsamic or red wine vinegar to add a tangy kick, balancing the sweetness of tomatoes and onions.
4. Kitchen Tools You Need
To prepare this vibrant salad with ease, you’ll need some essential tools. A Compact 6-in-1 Digital Air Fryer makes grilling or toasting optional ingredients for extra flavor. A sharp T-fal 14-Piece Hard Anodized Nonstick Cookware Set is versatile for prepping vegetables quickly and efficiently. And a Ninja Foodi Smart XL Indoor Grill & Air Fryer Combo can be great for preparing side protein dishes if you want to expand this healthy Mediterranean dish into a full meal.
5. How to Make Fresh Mediterranean Salad with Cucumber, Tomato, and Onion
Step 1: Prepare the vegetables
Begin by washing all produce thoroughly. Dice the ripe tomatoes into bite-sized pieces and slice the cucumbers into thin rounds or half-moons. Thinly slice the red onion—soaking slices in cold water for 10 minutes enhances their subtle sweetness and reduces pungency. You want the vegetables to look vibrant and freshly cut, emitting a refreshing aroma.
Step 2: Make the dressing
In a small bowl, whisk together high-quality extra virgin olive oil, balsamic vinegar, a pinch of salt, freshly ground black pepper, and a minced garlic clove if desired. The dressing should be tangy yet balanced—look for a golden hue and a fragrant aroma.
Step 3: Toss everything together
In a large salad bowl, combine the prepared vegetables. Drizzle with your homemade dressing and toss gently. The colorful mixture should glisten with the vinaigrette, and the smell of fresh herbs—like parsley or basil—should mingle invitingly.
Step 4: Serve immediately
This healthy Mediterranean dish is best enjoyed fresh. Garnish with more herbs or crumbled feta cheese if desired. Serve chilled or at room temperature for the ultimate experience in freshness.
6. Expert Tips for Success
- Use ripe, heirloom tomatoes for an intense, sweet flavor that really elevates the salad.
- Slice cucumbers thinly for a delicate crunch that melds perfectly with other ingredients.
- Let the salad sit for 5–10 minutes after tossing to allow flavors to meld beautifully.
- Adjust the acidity by adding more vinegar or lemon juice based on your taste preference.
- For an extra protein boost, add grilled chicken or canned chickpeas before serving.
7. Variations & Substitutions
If you’re vegan or dairy-free, skip the feta cheese or substitute with vegan cheese options. To increase fiber, include sliced bell peppers or kalamata olives. For a more filling meal, serve over cooked quinoa or couscous. Want a bit of spice? Add a dash of red pepper flakes or chopped jalapeños.
8. Storage & Reheating
This salad is best enjoyed fresh but can be stored in an airtight container in the refrigerator for up to 2 days. Keep in mind that cucumbers may release water over time—toss the salad again before serving. Reheating isn’t necessary, but if you’ve added cooked proteins, reheat separately to retain texture and flavor.
9. FAQ
Can I make this salad ahead of time?
Yes, prepare the vegetables ahead and store the dressing separately. Toss everything together just before serving to keep the vegetables crisp and fresh.
What other vegetables can I add?
Feel free to include bell peppers, olives, or shredded carrots for extra crunch and flavor variety.
Is this salad suitable for keto or low-carb diets?
Yes, as it mainly consists of vegetables, it fits well within low-carb guidelines. Just be mindful of added ingredients like cheese or bread accompaniments.
Can I customize the herbs?
Absolutely! Parsley, basil, mint, or oregano all work wonderfully to enhance the Mediterranean flavors.
10. Conclusion
This fresh salad with cucumber, tomato, and onion is a celebration of simple, wholesome ingredients that come together to create a winning healthy Mediterranean dish. Perfect for any season, it’s a vibrant, nourishing addition to your culinary repertoire. Try making this today and enjoy the taste of the Mediterranean coast in every bite!
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Fresh Mediterranean Salad with Cucumber Tomato and Onion
A vibrant, fresh Mediterranean salad combining crisp vegetables, herbs, and a tangy dressing for a healthy meal.
- Total Time: 10 minutes
- Yield: 4 servings
Ingredients
- 2 cups cucumbers, sliced
- 2 cups cherry tomatoes, halved
- 1 small red onion, thinly sliced
- 1/4 cup fresh parsley, chopped
- 3 tbsp extra virgin olive oil
- 2 tbsp lemon juice
- Salt and pepper to taste
Instructions
- In a large bowl, combine sliced cucumbers, cherry tomatoes, thinly sliced onions, and chopped parsley.
- In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
- Pour the dressing over the salad and toss gently to combine.
- Serve immediately or chill for 30 minutes before serving.
Notes
- Feel free to add crumbled feta or olives for extra flavor.
- This salad pairs well with grilled chicken or fish.
- Prep Time: 10 minutes
- Cook Time: 0 minutes
- Method: No-cook
- Cuisine: Mediterranean
- Diet: Vegetarian, gluten-free
Nutrition
- Serving Size: 1 cup
- Calories: 120 Kcal
- Sugar: 4g
- Sodium: 150mg
- Fat: 10g
- Saturated Fat: 1g
- Unsaturated Fat: 9g
- Trans Fat: 0g
- Carbohydrates: 8g
- Fiber: 2g
- Protein: 2g
- Cholesterol: 0mg