A simple Mediterranean cucumber and tomato salad that is quick to prepare with cucumbers, cherry tomatoes, olives, red onion, fresh herbs, and feta cheese. Splash with an easy red wine oregano vinaigrette. Fantastic low carb recipe!
We make some version of this cucumber and tomato salad more than once a week. In summer time it is fantastic with anything on the barbeque, fresh, healthy and can be prepared in a flash. An easy throw together salad that can be adjusted according to taste and availability of ingredients.
Quick to prepare and bursting with flavor; just mix the ingredients with the fresh vinaigrette. A family favorite and we can usually whip up some version of this salad for lunch with what we have in the kitchen. Tastes fantastic after being in the refrigerator for a couple of hours. The Italian dressing is simple to make.
How to Make this Mediterranean Cucumber and Tomato Salad
A real easy recipe. Prepare the red wine oregano vinaigrette by mixing olive oil, red wine vinegar, garlic, salt with some herbs in a jar with a sealable lid, shake well. Slice the cucumber, cherry tomatoes, olives and red onion. Crumble the feta. Place all the cucumber and tomato salad ingredients together in a big salad bowl. Sprinkle with the red wine vinaigrette, toss.
Making a Simple Italian Vinaigrette
This easy Italian vinaigrette is made by mixing the ingredients below well by shaking in a jar, just make sure the lids seals well and shake.
- extra virgin olive oil
- red wine vinegar
- parsley dry
- oregano dry
- salt & pepper
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Variations in this Mediterranean Cucumber Salad
A simple throw together salad, so changes are easy, just add ingredients that you love; bell pepper, avocado cubes, capers, celery, corn and broccoli all work very well in this recipe. If you want to add some leaves, a handful of arugula (rocket) with its spicy taste or baby spinach are good options to consider.
Change the Cheese
Mozzarella Cheese is a lower salt healthy cheese option that is relatively low in fat and calories. It tastes great in this cucumber salad. Goat cheese is another delicious option or using cubes of mature cheddar is delicious.
Add some Fish or Meat
Make a meal of this salad by adding a can of tuna or some smoked salmon (see our smoked salmon, avo and egg salad).
A Different Salad Dressing
The easiest option for a salad dressing is to use just plain extra virgin olive oil, it works perfect. Already made Italian Vinaigrettes from various brands are available in most supermarkets and is a good another easy way to go. You can change the Italian Vinaigrette in this recipe to a fresh citrus vinaigrette by substituting the red wine vinegar with lemon juice.
Prefer a more creamy dressing? whisk together the following:
- 2/3 cup Greek yoghurt (150 ml)
- 2 tbsp fresh lemon juice (1/2 lemon)
- 2 tsp dijon mustard
- 2 cloves garlic
- 2 tbsp olive oil (30 ml)
- 1/2 tsp salt
- 1/4 tsp black pepper
Cucumber and Tomato Salad Ingredients
Cucumber and tomato are the main ingredients in this salad, feel free to adjust with some of your other favorite salad ingredients!
Tomato – any kind of tomato can be used in this cucumber salad, we like to use cherry tomatoes, cut in half, to make it a bit more colorful you can use a mix of cherry tomatoes of different colors!
Olives – we use black olives in this salad, they usually contain more oil and less salt than green olives. Black olives have a mild taste. Kalamata olives can also be used, they have a stronger taste.
Cucumber – this is the main ingredient, we love the fresh and crispiness of cucumber. See our detailed guide to cutting cucumbers.
Onion – Red onions is delicious in salad, being sweeter and more mild than brown onions. The purple and white color looks very nice.
Herbs – parsley and basil just work amazing with tomato, big pieces of basil leaves is great in this salad. Also see our Tomato, Feta and Basil Salad.
Italian vinaigrette – this dressing with red wine vinegar is a simple vinaigrette that tastes great. A supermarket bought Italian dressing will also work well A citrus vinaigrette also suit this salad well.
Mediterranean Cucumber and Tomato Salad
- 300 gram cherry tomatoes (halved) – 2 cups
- 300 gram cucumber (chopped) – 1 large fruit
- 40 gram black olives 1/4 cup
- 70 gram feta (crumbled) 1/2 cup
- 40 gram red onion chopped (1/4 cup)
- 8 gram fresh basil (1/3 cup)
- 10 gram fresh parsley chopped (3 tbsp)
- 30 ml extra virgin olive oil (2 tbsp)
- 15 ml red wine vinegar (1 tbsp)
- 5 grams crushed garlic
- 1/2 tsp oregano dry
- 1/2 tsp parsley dry
- 1/2 tsp salt
- 1/2 tsp pepper
- Add a the vinaigrette ingredients in a jar, screw tight the lid and shake well.
Make the salad
- Add all the ingredients to a large salad bowl, splash with the salad dressing and toss.
From the nutritional information you can see this is a low carb, low calorie salad. Decrease the sodium by using a different cheese or using less feta.
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