Cucumber and Tomato Salad
Introduction
Fresh salads have always been a part of healthy and refreshing meals, and nothing beats the classic pairing of cucumber and tomato. The crisp bite of cucumber combined with the juicy sweetness of ripe tomatoes creates a balance that feels both light and satisfying. Preparing this salad requires very little time, yet the result can brighten any dining table. It works beautifully for a quick lunch, a side dish at dinner, or as a refreshing snack on a warm day. Many home cooks enjoy this dish because of its flexibility; it pairs easily with a wide range of proteins and other main courses.
The beauty of this salad lies in its simplicity. With just a few ingredients, you can create a vibrant dish that looks colorful and inviting. The flavors also adapt well to different additions, making it a reliable choice for family meals or gatherings. The combination of cucumber and tomato provides hydration, vitamins, and fiber while being low in calories. This makes the dish not only delicious but also a wholesome option for anyone aiming to maintain a balanced lifestyle.
Ingredients Needed
Below is a simple list of ingredients with their approximate calorie count per serving:
| Ingredient | Quantity | Calories |
|---|---|---|
| Fresh cucumber | 2 medium | 60 |
| Ripe tomatoes | 3 medium | 75 |
| Red onion (optional) | 1 small | 45 |
| Olive oil | 2 tablespoons | 240 |
| Lemon juice | 2 tablespoons | 8 |
| Fresh parsley | 2 tablespoons | 4 |
| Salt | ½ teaspoon | 0 |
| Black pepper | ¼ teaspoon | 2 |
Total calories for one medium bowl: Approximately 434 calories (may vary slightly based on portion size).
Step-by-Step Cooking Instructions
- Wash cucumbers and tomatoes thoroughly to remove any dirt.
- Slice the cucumbers into thin rounds or half-moons, depending on preference.
- Chop tomatoes into bite-sized wedges for easy eating.
- Peel and slice red onion thinly if you are adding it for extra flavor.
- Place cucumber, tomato, and onion into a large mixing bowl.
- Drizzle olive oil evenly over the vegetables.
- Add freshly squeezed lemon juice for brightness and tang.
- Season with salt and black pepper to taste.
- Sprinkle chopped parsley on top for color and freshness.
- Toss everything gently until well mixed and serve immediately.
Tips for Customizing the Recipe
Adding variations to this salad can make it even more exciting. If you enjoy creamy textures, add a few cubes of feta cheese or sliced avocado. For a Mediterranean twist, sprinkle in some olives or capers. Those who prefer a bit of spice can add finely chopped chili or a pinch of paprika. You can even replace lemon juice with balsamic vinegar for a deeper flavor. Adjust the seasoning according to your taste preference and experiment with fresh herbs like mint or dill to give the salad a new dimension.
Nutritional Information
This cucumber and tomato salad is rich in vitamins A and C, along with essential minerals like potassium and magnesium. Cucumbers provide hydration while tomatoes offer antioxidants such as lycopene, known for supporting heart health. Olive oil contributes healthy fats, making the dish balanced and filling. One medium bowl provides around 434 calories, which can be shared among two to three servings. The fiber content also helps in digestion, while the light dressing ensures it remains a heart-friendly dish.
Serving Suggestions
This salad works well on its own as a light lunch, but it truly shines when paired with other dishes. It complements grilled chicken, roasted fish, or even simple rice dishes. For a summer barbecue, serving this salad alongside grilled meats makes for a colorful and refreshing side. It also fits into vegetarian and vegan meal plans easily. If you are hosting guests, prepare it fresh just before serving so that the cucumbers stay crisp and the tomatoes remain juicy.
Conclusion
Cucumber and tomato salad is one of those timeless dishes that never fail to impress. With just a few fresh ingredients, you can create something flavorful, healthy, and visually appealing. Preparing it takes only minutes, yet it delivers a dish packed with nutrients and freshness. Whether you enjoy it as a quick snack, a side at dinner, or as part of a larger meal, this salad is always a welcome addition. Sharing it with family and friends makes the experience even more delightful, reminding us that simple food often brings the greatest joy.