Quick Healthy Cucumber Tomato Salad 5 Stars

Healthy Cucumber Tomato Salad has always been my go-to for a quick, refreshing side dish, especially when the summer heat hits. I remember my mom making a version of this salad every Sunday; the crisp snap of the cucumbers mixed with the juicy burst of ripe tomatoes always signaled a perfect summer afternoon to me. This simple cucumber tomato salad recipe is so versatile, and I love how the light vinaigrette brings everything together. It’s a truly effortless way to get some fresh veggies on your plate. Let’s get cooking!

Why You’ll Love This Healthy Cucumber Tomato Salad

This isn’t just any salad; it’s a vibrant explosion of freshness that’s incredibly easy to whip up. You’ll adore how quickly it comes together for those busy weeknights.

• It’s incredibly refreshing, perfect for hot summer days.
• The low calorie cucumber tomato salad aspect makes it a guilt-free addition to any meal.
• Preparation is a breeze, making it an easy cucumber tomato salad for beginners.
• The simple vinaigrette highlights the natural flavors of the produce.
• It’s a fantastic way to incorporate more fresh vegetables into your diet.
• This fresh cucumber tomato salad is naturally gluten-free and vegetarian.
• It pairs beautifully with grilled meats, fish, or as a standalone light lunch.

Ingredients for Your Healthy Cucumber Tomato Salad

Here’s what you’ll need for this incredibly refreshing and simple cucumber tomato salad. I’ve found using English cucumbers works best for this recipe because they have fewer seeds and a thinner skin, but regular ones are fine too if you prep them right. The ripe tomatoes give it that juicy sweetness that’s essential!

• 2 English cucumbers, sliced – or 2 regular cucumbers, peeled, seeded, and sliced
• 1 lb ripe tomatoes, chopped or halved – any variety works, but cherry or Roma are great
• 1/2 red onion, thinly sliced – for a bit of bite and color
• 3 tablespoons olive oil – extra virgin adds the best flavor to this dressing
• 2 tablespoons red wine vinegar – provides a lovely tang
• 1/4 teaspoon granulated sugar (optional) – balances the acidity
• Salt, to taste – enhances all the flavors
• Freshly ground black pepper, to taste – for a little warmth
• Optional: Fresh basil, dried oregano, Italian seasoning – to customize your cucumber tomato salad with herbs

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How to Make This Refreshing Healthy Cucumber Tomato Salad

Making this salad is incredibly straightforward, and the minimal prep means you can have a delicious, healthy side dish ready in no time. It’s perfect for those warm days when you don’t want to turn on the stove.

1. Step 1: If you’re using regular cucumbers, start by peeling them, scooping out the seeds with a spoon, and then slicing them. Sprinkle the slices generously with salt and let them sit in a colander for about 15-20 minutes. This draws out excess moisture, ensuring a crisp salad. Pat them dry thoroughly afterward.
2. Step 2: For a milder onion flavor in your fresh cucumber tomato salad, thinly slice your red onion. If you find raw onion too strong, soak the slices in a bowl of cold water for about 10 minutes. Drain them well before adding them to the salad.
3. Step 3: In a large mixing bowl, combine your prepared cucumbers, chopped ripe tomatoes, and the drained red onion slices. The vibrant colors of the tomatoes and onions already look so inviting!
4. Step 4: Now, let’s make the dressing for your easy cucumber tomato salad. In a separate small bowl, whisk together the 3 tablespoons olive oil, 2 tablespoons red wine vinegar, and the optional 1/4 teaspoon granulated sugar. Season generously with salt, to taste, and freshly ground black pepper, to taste. Whisk until everything is well combined and emulsified.
5. Step 5: Pour the zesty vinaigrette over the fresh vegetables in the large bowl.
6. Step 6: Gently toss everything together to ensure all the ingredients are evenly coated with the dressing. Taste and adjust the seasoning if needed – you might want a little more salt or pepper.
7. Step 7: For the best flavor, I recommend chilling your cucumber tomato salad with herbs for at least 30 minutes before serving. This allows the flavors to meld beautifully. Alternatively, you can serve it immediately if you’re short on time.

Preparing Cucumbers for the Salad

To ensure your cucumber salad isn’t watery, it’s important to prep the cucumbers properly. Peel them, then slice and scoop out the seeds. Salting them for 15-20 minutes draws out excess moisture, leaving you with crisp, delicious cucumber slices.

Soaking Red Onions

If you prefer a milder onion flavor, a quick soak in cold water does wonders. Submerging the thinly sliced red onions for about 10 minutes mellows their sharp bite, making them a more pleasant addition to your healthy cucumber tomato salad dressing.

Making the Simple Vinaigrette

Whipping up this simple dressing is a breeze. In a small bowl, whisk together 3 tablespoons olive oil and 2 tablespoons red wine vinegar. Add a pinch of salt and some freshly ground black pepper, plus the optional sugar, and whisk until it’s nicely combined and slightly thickened.

Pro Tips for the Best Healthy Cucumber Tomato Salad

I’ve learned a few tricks over the years that make this salad truly shine. Follow these tips for a perfect, refreshing side dish every time!

• Always use ripe, flavorful tomatoes for the best taste.
• Don’t skip salting the cucumbers if you’re not using English ones; it’s key to crispness!
• Taste and adjust the dressing before serving. Fresh herbs can be added right before serving for maximum flavor.
• For a heartier meal, consider adding grilled chicken, feta cheese, or chickpeas.

What’s the secret to a crisp cucumber tomato salad?

The secret is managing moisture! Salting the cucumbers draws out excess water, and soaking the onions mellows their bite. This ensures your salad stays crisp and refreshing, not soggy.

Can I make this tomato cucumber salad ahead of time?

Yes, you absolutely can! You can prepare the vegetables and the dressing separately up to 24 hours in advance. Toss them together about 30 minutes before serving to prevent the vegetables from becoming too soft.

How do I avoid common mistakes with healthy cucumber tomato salad?

The biggest mistake is a watery salad. Ensure you salt and pat dry regular cucumbers, and don’t skip soaking the onions if you prefer a milder taste. Over-dressing can also make it soggy, so start with less and add more if needed.

Best Ways to Serve Your Healthy Cucumber Tomato Salad

This versatile salad is a fantastic addition to any meal. Its bright, fresh flavors complement a wide range of dishes, making it a summer staple. Here are a few of my favorite ways to enjoy this fresh cucumber tomato salad.

It’s a perfect partner for grilled favorites like chicken or fish. For a lighter meal, try pairing it with some crusty bread and a sprinkle of feta cheese. It also makes a wonderful side for burgers or sandwiches. If you’re looking for a Mediterranean cucumber tomato salad vibe, add some olives and a dollop of Greek yogurt!

Nutrition Facts for Healthy Cucumber Tomato Salad

This refreshing salad is a light and healthy choice, perfect for adding vibrant flavor without a lot of calories. It’s a wonderful way to boost your vegetable intake.

• Calories: 25-35 kcal
• Fat: 1-2 g
• Saturated Fat: N/A
• Protein: 1 g
• Carbohydrates: 5-7 g
• Fiber: 1 g
• Sugar: 2-3 g
• Sodium: 100-200 mg

Nutritional values are estimates and may vary based on specific ingredients used, especially the type of olive oil and vinegar.

How to Store and Reheat Healthy Cucumber Tomato Salad

Proper storage is key to keeping this fresh cucumber tomato salad tasting its best, even if you’ve made it ahead. Once it’s had a chance to chill and the flavors have melded, you’ll want to store it correctly. For the freshest taste, it’s best to store any leftovers in an airtight container in the refrigerator. This easy cucumber tomato salad can typically stay fresh for about 3 to 4 days.

I don’t recommend freezing this salad, as the texture of the cucumbers and tomatoes can become mushy upon thawing. However, if you must freeze portions, wrap them tightly to protect them from freezer burn. For reheating, simply let the salad thaw in the refrigerator overnight. You might want to drain off any excess liquid and give it a gentle toss before serving again, especially if you’re looking to re-create that refreshing cucumber tomato salad feel.

Frequently Asked Questions About Healthy Cucumber Tomato Salad

Why is this cucumber tomato salad considered healthy?

This salad is packed with fresh vegetables, making it naturally low in calories and fat. It’s a great source of hydration from the cucumbers and provides essential vitamins and antioxidants from the tomatoes and onions. It’s a wonderful option for a low calorie cucumber tomato salad and fits well into many healthy eating plans.

Can I add other vegetables to this healthy cucumber tomato salad?

Absolutely! Feel free to customize your salad. Bell peppers, radishes, or even some finely chopped celery can add extra crunch and nutrients. Some people love adding avocado for a creamy texture and healthy fats, transforming it into a more substantial meal.

What’s the best way to store leftovers of this cucumber tomato salad?

To keep your fresh cucumber tomato salad tasting its best, store any leftovers in an airtight container in the refrigerator. It’s best consumed within 3-4 days. I find that the flavors actually meld even more overnight, making it delicious for lunch the next day!

Is this recipe suitable for a vegan diet?

Yes, this healthy cucumber tomato salad is naturally vegan! The ingredients are all plant-based, and the simple vinaigrette uses olive oil. It’s a fantastic vegan side dish that requires no cooking and is bursting with flavor.

Variations of Healthy Cucumber Tomato Salad You Can Try

I love this salad because it’s so easy to adapt! Whether you’re looking for a different dietary approach or just want to mix up the flavors, there are tons of ways to make this fresh cucumber tomato salad your own. Here are a few ideas I’ve tried that really hit the spot.

• Mediterranean Twist: Add about 1/2 cup of pitted Kalamata olives and crumbled feta cheese. A sprinkle of dried oregano really enhances the flavors, making it a delicious Mediterranean cucumber tomato salad.
• Creamy Version: For a richer salad, try stirring in a couple of tablespoons of Greek yogurt or a light, creamy dressing. It transforms the salad into something truly special and satisfying.
• Herbed Delight: Don’t be shy with fresh herbs! Besides basil, consider adding chopped fresh dill, parsley, or mint. This is how you create a truly vibrant cucumber tomato salad with herbs that bursts with fresh flavor.
• Spicy Kick: If you like a little heat, add a pinch of red pepper flakes to the vinaigrette or finely mince a small jalapeño and toss it in with the vegetables.

Quick Healthy Cucumber Tomato Salad 5 Stars

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• Author: basmer
• Total Time: 45 minutes
• Yield: 4-6 servings 1x
• Diet: Vegetarian

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Description

A crisp and refreshing Healthy Cucumber Tomato Salad with a simple vinaigrette. This no-cook recipe is quick to prepare and perfect for summer meals, picnics, or as a light side dish. Customize with your favorite herbs and variations.

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Ingredients

Scale 1x2x3x

• 2 English cucumbers, sliced (or 2 regular cucumbers, peeled, seeded, and sliced)
• 1 lb ripe tomatoes, chopped or halved
• 1/2 red onion, thinly sliced
• 3 tablespoons olive oil
• 2 tablespoons red wine vinegar
• 1/4 teaspoon granulated sugar (optional)
• Salt, to taste
• Freshly ground black pepper, to taste
• Optional: Fresh basil, dried oregano, Italian seasoning

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Instructions

1. If using regular cucumbers, peel, scoop out seeds, sprinkle with salt, and let sit for 15-20 minutes. Pat dry.
2. If desired, soak red onion slices in cold water for 10 minutes, then drain thoroughly.
3. In a large bowl, combine the prepared cucumbers, tomatoes, and red onion.
4. In a small bowl, whisk together olive oil, red wine vinegar, optional sugar, salt, and pepper.
5. Pour the dressing over the vegetables and toss gently to coat.
6. Adjust seasoning as needed.
7. Chill for 30 minutes or serve immediately.

Notes

• For a milder onion flavor, soak slices in cold water for 10 minutes.
• For regular cucumbers, peeling and deseeding is recommended to prevent a watery salad.
• Salting cucumbers draws out excess moisture, keeping them crisp.
• Dressing can be made ahead and stored separately.
• Add protein like grilled chicken or feta for a more substantial meal.
• Experiment with different vinegars, grains, or Mediterranean additions like olives.
• This salad is naturally gluten-free and vegetarian.

• Prep Time: 15 minutes
• Cook Time: 0 minutes
• Category: Salad
• Method: No-cook
• Cuisine: American

Nutrition

• Serving Size: 1 cup
• Calories: 25-35 kcal
• Sugar: 2-3 g
• Sodium: 100-200 mg
• Fat: 1-2 g
• Saturated Fat: N/A
• Unsaturated Fat: N/A
• Trans Fat: 0 g
• Carbohydrates: 5-7 g
• Fiber: 1 g
• Protein: 1 g
• Cholesterol: 0 mg

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