Tomato Cucumber Salad
Introduction
Tomato cucumber salad feels like summer on a plate. Bright tomatoes meet crisp cucumbers and simple dressing lifts every bite. The salad works as a quick side or a light main. It comes together in minutes and keeps well for a day in the fridge. Fresh herbs add aroma and a pop of color. Olive oil gives a silky mouth feel while acid wakes the vegetables up. The texture contrast keeps each forkful interesting. Every home cook can make this salad without fuss. The recipe adapts easily to what is in the pantry. Swap herbs or add cheese and the salad changes personality. The guidance below explains how to choose ripe produce how to balance dressing and how to scale the recipe for company. Nutritional notes help with mindful eating. Serving ideas show how to pair the salad with other dishes for an easy full meal.
Ingredients Needed
The table below lists ingredients and approximate calorie counts. Quantities make about four generous servings. Calorie estimates depend on exact portion sizes and brands.
| Ingredient | Amount | Approx calories |
|---|---|---|
| Ripe tomatoes chopped | 4 medium | 120 |
| Cucumber English or regular peeled sliced | 2 medium | 80 |
| Red onion thinly sliced | 1 small | 40 |
| Extra virgin olive oil | 3 tablespoons | 360 |
| Fresh lemon juice | 2 tablespoons | 8 |
| Red wine vinegar | 1 tablespoon | 3 |
| Fresh parsley chopped | 1 4 cup | 5 |
| Fresh mint chopped | 2 tablespoons | 2 |
| Feta cheese crumbled optional | 1 4 cup | 100 |
| Sea salt or kosher salt | 1 teaspoon or to taste | 0 |
| Black pepper ground | 1 2 teaspoon | 3 |
| Cherry tomatoes halved optional | 1 cup | 30 |
| Kalamata olives pitted optional | 1 4 cup | 60 |
| Garlic clove minced optional | 1 clove | 4 |
Step by Step Cooking Instructions
Choose ripe tomatoes that give slightly to the touch. Look for even color and avoid green shoulders. Choose firm cucumbers that feel heavy for their size. Wash all vegetables under cool running water. Pat dry with a clean kitchen towel.
Chop tomatoes into bite sized pieces. For a chunkier salad leave the seeds in. For a firmer mix scoop seeds out gently. Peel cucumbers if skin is thick or waxed. Slice them into half moons or thick rounds so they stand up to the tomato juice. Thinly slice the red onion. Place onion in a small bowl of cold water for ten minutes to mellow the sharpness if you like.
Make the dressing in a small jar. Add lemon juice and red wine vinegar. Pour in olive oil. Add minced garlic if using. Season with salt and pepper. Close the jar and shake vigorously for twenty seconds. Taste and adjust acidity or salt. A little more lemon brightens the salad. A touch more oil softens the acid.
Combine tomatoes cucumbers and drained onions in a large bowl. Add chopped parsley and mint. Toss gently so the vegetables keep their shape. Pour the dressing over the salad and fold once or twice so every piece gets a light coating. Sprinkle crumbled feta and olives if using. Let the salad rest for ten to fifteen minutes at room temperature before serving so flavors harmonize.
Taste again before serving. Adjust salt and pepper. Add a splash of lemon if the salad feels flat. If you prepare the salad ahead keep the dressing separate and toss just before serving to preserve crunch. Leftovers keep best if stored in an airtight container and eaten within twenty four hours.
Tips for Customizing the Recipe
Use heirloom tomatoes for a color rich presentation. Their varied textures bring an artisan feel. Swap parsley for basil when you want a sweeter aromatic note. Mint adds freshness that pairs well with feta.
Make the salad heartier by adding cooked grains. Cooled quinoa or bulgur blend in easily. Add chickpeas for plant based protein and a satisfying chew. For a Mediterranean twist include artichoke hearts or roasted red peppers.
Change the dressing to alter the mood. Use balsamic vinegar for a sweeter tang. Add a teaspoon of honey for balance when tomatoes are very acidic. Stir in a small spoon of Dijon mustard for a silkier emulsion.
Control salt wisely. Feta and olives add salt so reduce added salt when those are included. Taste before final seasoning. Use lemon instead of vinegar for a brighter citrus finish.
Make it low calorie by reducing oil and adding more herbs and greens. Add arugula or baby spinach to bulk up volume without many extra calories. For a creamy version fold in a dollop of plain yogurt or a spoon of ricotta.
Turn the salad into a composed plate. Serve the salad over toasted sourdough or on top of grilled fish for a complete meal. Use whole grain pita on the side to scoop and enjoy.
Nutritional Information
The salad shows strong nutritional advantages. Tomatoes provide vitamin C potassium and antioxidants. Cucumbers add hydration and small amounts of minerals. Fresh herbs contribute vitamins and phytonutrients without calories. Olive oil provides healthy monounsaturated fats and helps absorb fat soluble nutrients.
A typical serving has about two hundred to three hundred calories when feta and oil are included. Protein remains modest unless you add beans cheese or grains. Fiber increases when you add chickpeas whole grains or more vegetables. Sodium can rise with preserved olives and cheese so moderate those for a lower sodium plate.
This salad fits well into weight conscious meals. Swap in less oil and more acid to lower calories. Add lean protein to make it more filling. For diabetic friendly versions pair with protein and avoid sweet dressings. The balance of vegetables and healthy fat supports steady energy.
Serving Suggestions
Serve the salad as a bright side with grilled meat or fish. It pairs well with roasted chicken because the acidity cuts through richness. Use it as a topping for grilled halloumi to make a satisfying vegetarian platter.
Offer the salad as part of a mezze board with hummus pita and roasted vegetables. It adds a fresh contrast to warm dips. For a picnic pack the salad with dressing in a separate jar and toss on site to keep textures crisp.
For a simple lunch add cooked chicken or canned tuna. Mix in cooked quinoa for a portable bowl. Garnish with extra herbs and a few toasted seeds for crunch. Serve with a chilled glass of sparkling water and lemon for a light meal.
When hosting use a shallow wide bowl so guests can serve easily. Keep extra lemon wedges nearby. Place small bowls of feta and olives so people customize their portion.
Conclusion
Tomato cucumber salad is a reliable summer favorite that stays fresh across many menus. Simple ingredients create satisfying layers of taste and texture. The recipe adapts by adding proteins grains or different herbs to match any meal plan. Preparing the salad is fast and forgiving so new cooks gain confidence quickly. Keep a jar of dressing ready and the salad becomes a go to option for weeknight dinners and casual gatherings. Share the salad with friends and enjoy the easy bright flavors that make everyday meals feel a little more special.