© Original Recipe By The Sizzle Spot ©
🥗🌿 Fresh Mediterranean Salad with Cucumber, Tomato, and Onion 🥒🍅🧅
1. Introduction
If you’re craving something light, refreshing, and bursting with vibrant flavors, this Mediterranean Salad is your perfect go-to. Featuring crisp cucumbers, ripe tomatoes, and sharp red onions, this healthy salad captures the essence of Mediterranean cuisine. Its tangy, herbaceous dressing elevates simple ingredients into a delightful culinary experience. Whether served as a side or a main dish, this cucumber tomato onion salad is a celebration of fresh, wholesome flavors that nourish both body and soul.
2. Why You’ll Love This Recipe
- Ready in 10 minutes — perfect for busy weeknights or quick lunch breaks
- Vegan and gluten-free — suitable for various dietary preferences
- Fresh, vibrant flavors that awaken your palate with every bite
- One-bowl simplicity — minimal cleanup needed
- Versatile serving options — enjoy as a side, a light main, or piled on crusty bread
3. Ingredient Notes
To craft the perfect Mediterranean salad, quality ingredients are key. Use ripe, heirloom tomatoes for maximum sweetness and flavor. For cucumbers, opt for fresh, firm cucumbers — English or Persian varieties work well. Red onions provide a mild, sweet onion flavor and their vibrant color adds visual appeal. Fresh herbs, such as parsley or mint, brighten the salad’s aroma and taste.
For the dressing, extra virgin olive oil and tangy red wine vinegar create a harmonious balance, while a sprinkle of sea salt and freshly cracked black pepper enhances all the flavors. Using high-quality olive oil makes a noticeable difference in taste, so consider investing in a good brand.
4. Kitchen Tools You Need
For effortless preparation, consider these essential tools:
- Compact 6-in-1 Digital Air Fryer — Though typically used for frying, this versatile appliance can help quickly toast bread or prepare crispy toppings to serve alongside your salad, adding texture and an extra crunch.
- T-fal 14-Piece Hard Anodized Nonstick Cookware Set — Ideal for preparing homemade croutons or warm side dishes to complement your Mediterranean Salad.
5. How to Make Fresh Mediterranean Salad with Cucumber, Tomato, and Onion
Preparation of Vegetables
Start by washing all vegetables thoroughly. Slice the cucumbers into thin rounds or half-moons, depending on your preference. Cut the tomatoes into wedges or bite-sized pieces, choosing juicy, ripe varieties. Thinly slice the red onions—using a sharp knife or mandoline ensures even, delicate slices.
The aroma of fresh herbs like parsley or mint should fill your kitchen as you chop. Combine all these ingredients in a large bowl. The vegetables should look vibrant, with colors popping and textures crisp.
Assembling the Salad
In a small bowl, whisk together 3 tablespoons of good-quality extra virgin olive oil, 1 tablespoon of red wine vinegar, a pinch of sea salt, and freshly cracked black pepper. Pour the dressing over the chopped vegetables and toss gently. The vegetables should glisten with the vinaigrette and smell fresh and fragrant.
Finish by sprinkling chopped herbs on top and giving the salad another gentle toss. Taste and adjust the seasoning if needed. Serve immediately for the most vibrant flavors, or refrigerate for up to 30 minutes to let the flavors meld beautifully.
6. Expert Tips for Success
- Use a sharp knife for even, thin slices that enhance texture and appearance.
- If preparing ahead, add the herbs just before serving to retain their bright aroma.
- For a more robust flavor, marinate the vegetables in the dressing for 10-15 minutes before serving.
- Adjust the acidity by adding a little lemon juice for extra brightness.
7. Variations & Substitutions
This Mediterranean salad is versatile. Swap out red onions for shallots or scallions for a milder taste. Add Kalamata olives or crumbled feta cheese for a Mediterranean twist. For those avoiding onions, substitute with diced bell peppers or avocado for creaminess and color.
If you prefer a vegan version, skip any cheese and use additional herbs or a dash of lemon for added zest.
8. Storage & Reheating
For best results, enjoy this salad fresh. However, leftovers can be stored in an airtight container in the refrigerator for up to 1 day. The vegetables may release some moisture, so give it a gentle toss before serving again. Since this is a raw vegetable salad, reheating isn’t necessary or recommended.
9. FAQ
How long does this Mediterranean Salad stay fresh?
When stored properly in the refrigerator, it stays fresh for approximately 24 hours. For optimal flavor, enjoy it on the same day.
Can I add protein to this salad?
Absolutely! Grilled chicken, shrimp, or chickpeas make excellent additions, transforming this healthy salad into a more filling main course.
What’s the best way to cut cucumbers for this salad?
For uniform slices, use a sharp knife or a mandoline. Thin, even slices not only look appealing but also absorb the dressing more effectively.
10. Conclusion
This Mediterranean Salad with cucumber, tomato, and onion is a fresh, wholesome choice for any meal. Easy to prepare, bursting with flavor, and adaptable to your preferences, it embodies the vibrant essence of Mediterranean cuisine. Serve it alongside grilled meats or as a standalone light lunch for a nutritious boost. Dive into this salad and enjoy the crisp textures and zesty goodness—an authentic taste of the sun-kissed Mediterranean!
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Fresh Mediterranean Salad with Cucumber Tomato and Onion
A crisp and refreshing Mediterranean salad featuring fresh cucumber, juicy cherry tomatoes, red onions, and herbs tossed in a light vinaigrette. Perfect for a quick lunch or side dish.
- Total Time: 10 minutes
- Yield: 4 servings
Ingredients
- 1 large cucumber, sliced
- 1 cup cherry tomatoes, halved
- 1 small red onion, thinly sliced
- Fresh parsley or basil, chopped
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
Instructions
- Combine cucumber slices, cherry tomatoes, red onions, and herbs in a large bowl.
- 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 garnished with extra herbs if desired.
Notes
- Adjust lemon juice and salt to taste.
- This salad is best enjoyed fresh but can be refrigerated for 30 minutes to enhance flavors.
- Prep Time: 10 minutes
- Cook Time: 0 minutes
- Method: No-cook
- Cuisine: Mediterranean
- Diet: Vegetarian, Vegan
Nutrition
- Serving Size: 1 cup
- Calories: 80 Kcal
- Sugar: 4g
- Sodium: 150mg
- Fat: 7g
- Saturated Fat: 1g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 5g
- Fiber: 2g
- Protein: 2g
- Cholesterol: 0mg