Name: Cucumber Tomato Salad
Prep time: 7 min
Total time: 27 min
Ingredients: 1 large English cucumber (quartered lengthwise and cut crosswise into 1/2-inch pieces (about 2 1/4 cups)); 1 small red onion (quartered and thinly sliced (about 1/2 cup)); 3/4 teaspoon kosher salt (plus more as needed); 4 medium tomatoes (cut into 1-inch pieces (about 1 1/2 pounds, or about 3 cups)); 3 tablespoons fresh parsley, dill, or mint leaves (finely chopped); 2 tablespoons red wine or white wine vinegar; 1 tablespoon extra-virgin olive oil; 1/2 teaspoon granulated sugar (optional); freshly ground black pepper

Introduction to Cucumber Tomato Salad

Cucumber Tomato Salad is an everyday staple that’s perfect for busy young professionals looking to maintain a healthy diet without spending too much time in the kitchen. With its fresh ingredients and vibrant flavors, this salad is not only refreshing but also easy to prepare in just a matter of minutes. Imagine returning home after a long day at work to a quick dish that requires minimal cooking, yet is packed with nutrients. That’s the beauty of cucumber tomato salad!

Fresh vegetables like cucumbers and tomatoes are known for their hydrating properties and high vitamin content, making this salad both delicious and nourishing. According to nutritionists, incorporating more vegetables like these into your meals can improve overall health and wellness. Plus, the balance of flavors you get from the herbs and a splash of vinegar creates a delightful dish that can complement any protein or stand alone as a light lunch.

If you're a fan of meal prepping or packing lunches, this cucumber tomato salad is an ideal choice. It's a dish that can be made in bulk, and leftovers can easily remain fresh in the refrigerator. So, why not try whipping up this invigorating salad? It's a tasty step toward better eating habits!

For more tips on healthy eating, check out resources like Nutrition.gov or ChooseMyPlate.gov.

Ingredients for Cucumber Tomato Salad

Creating a delicious Cucumber Tomato Salad is all about selecting the right ingredients. Here's what you'll need to whip up this refreshing dish that’s perfect for summer barbecues or as a light side for your weeknight dinners.

Fresh Vegetables

1 large English cucumber: Quartered lengthwise and cut into ½-inch pieces, this crisp cucumber adds a satisfying crunch.
4 medium tomatoes: Opt for ripe, juicy varieties, cut into 1-inch pieces. They'll bring sweetness and vibrant color to your salad.
1 small red onion: Quartered and thinly sliced, it lends a mild onion flavor that complements the other ingredients beautifully.

Seasonings and Dressings

¾ teaspoon kosher salt: Essential for enhancing flavor—add more as needed.
2 tablespoons vinegar: Use red wine vinegar or a mild white vinegar to add a tangy punch.
1 tablespoon extra-virgin olive oil: This rich oil ties all the flavors together.
3 tablespoons fresh herbs: Choose from parsley, dill, or mint for an aromatic touch.

For great nutrition tips on using fresh veggies, check out the CDC's guidelines. Happy cooking!

Step-by-step Preparation of Cucumber Tomato Salad

Creating a refreshing Cucumber Tomato Salad is a breeze, and I promise you’ll love how easy it is to bring this dish to life. Let’s walk through each step to ensure your salad is bursting with flavor!

Prepare the cucumber and onion

First things first, it’s time to prep our star players: the cucumber and onion. Grab one large English cucumber and one small red onion. Start by quartering the cucumber lengthwise and cutting it into ½-inch pieces—this shape makes it easy to scoop up with your fork! For the onion, just quarter it, then slice it thinly. Place both ingredients in a medium bowl.

Now here’s a little trick I learned: sprinkle ¾ teaspoon of kosher salt over the cucumber and onion mixture and toss it all together. Let it sit for about 20 minutes. This simple step draws out excess moisture, making your salad more flavorful. Got some time? Check out some insights on the benefits of salting vegetables at this source for more tips!

Let the cucumber mixture rest

While the cucumber and onion are resting, take a breather! This downtime allows the flavors to meld beautifully. After the 20 minutes are up, pour off any accumulated liquid from the bowl. This will ensure your Cucumber Tomato Salad doesn’t turn out soggy—nobody wants that!

Combine the tomatoes and herbs

Next, it’s time to introduce some vibrant colors to our salad. Chop up four medium tomatoes, approximately 1-inch pieces, and add them to the bowl. Fresh herbs can elevate your dish impressively. Choose between parsley, dill, or mint; we recommend using about three tablespoons of finely chopped leaves. Toss them all together for a burst of freshness!

Mix the dressing ingredients

Now, let’s whip up our dressing to tie all these flavors together. In a small bowl, combine 2 tablespoons of vinegar (red or white), 1 tablespoon of extra-virgin olive oil, and if you're feeling adventurous, consider adding ½ teaspoon of granulated sugar to balance out acidity. Give it a good whisk until combined.

Toss to perfection

It’s finally time to put it all together! Pour the dressing over your prepared cucumber, onion, tomato, and herb mixture. Gently toss everything until well coated. Don’t forget to taste! Add more salt or freshly ground black pepper to suit your palate.

And there you have it—a stunning Cucumber Tomato Salad ready to impress your guests or brighten up your weekday lunch. It’s an easy, healthy option that’s sure to stay in your rotation! Enjoy the crunch and freshness!

Variations on Cucumber Tomato Salad

Mediterranean Twist

Elevate your cucumber tomato salad with Mediterranean flair by adding feta cheese and Kalamata olives. These tangy additions complement the freshness of the cucumbers and tomatoes perfectly. You can also toss in some capers for an extra burst of flavor. A sprinkle of oregano or a drizzle of lemon juice can enhance this variation, making it a delightful dish to serve at summer gatherings. For more Mediterranean-inspired recipes, check out this Deliciously Mediterranean blog.

Avocado Addition

For a creamy touch, try adding diced avocado to your cucumber tomato salad. Not only does it add a rich texture, but it’s also packed with healthy fats that can keep you full longer. When you're ready to serve, consider adding a squeeze of lime juice to keep the avocado vibrant and flavorful. This combo isn’t just delicious; it also boosts the nutrient profile of your dish! Curious about more avocado recipes? Explore the avocado section on Nutrition.gov.

Experiment with these variations to find your favorite twist on this classic salad!

Cooking Tips and Notes for Cucumber Tomato Salad

To elevate your Cucumber Tomato Salad, consider using heirloom tomatoes for a burst of color and flavor. These varieties have unique taste profiles and can really enhance the dish. Always season your salad gently; begin with a little salt and taste as you go—remember, it’s easier to add than to take away.

Prep in Advance: If you’re short on time, chop your vegetables a few hours ahead and store them in the fridge. Just add the dressing right before serving to keep everything fresh and crisp.

For a vibrant twist, try adding some crumbled feta cheese or diced avocado. Interested in the nutritional benefits? Check out Healthline for more insights on the goodness of fresh vegetables!

Serving Suggestions for Cucumber Tomato Salad

Perfect pairings for any meal

This Cucumber Tomato Salad is versatile enough to elevate a wide range of dishes. Pair it with grilled chicken, shrimp tacos, or even a hearty beef burger for a refreshing contrast. It also makes an excellent side for Italian pastas or as a topping for wraps. If you're feeling adventurous, try adding slices of turkey bacon or chicken ham for a savory twist.

Ideal for meal prep

Not only is this salad quick to whip up, but it's also perfect for meal prep! Simply store it in an airtight container in the fridge, and it will stay fresh for three days. The flavors actually improve as they meld together, making it a great addition to your weekly lunch routine. For more meal prep tips, check out Meal Prep on Fleek for creative ideas and recipes to keep your week exciting!

Time Breakdown for Cucumber Tomato Salad

Preparation time

In just 7 minutes, you can whip up a fresh and vibrant Cucumber Tomato Salad that's perfect for any meal. Start with chopping and mixing your ingredients, and watch how quickly this delicious dish comes together!

Total time

Including a brief 20-minute marination, your total time commitment is around 27 minutes. This makes it a fantastic option for a quick weeknight dinner or a last-minute gathering. Get ready to impress your friends and family with minimal effort!

For additional seasoning and flavor tips, check out this guide on fresh herbs that can elevate your salad even further.

Nutritional Facts for Cucumber Tomato Salad

Calories

A serving of Cucumber Tomato Salad has around 120 calories, making it a light and refreshing option that won’t tip the scales. This makes it a fantastic side dish for those watching their caloric intake while still getting a flavorful crunch.

Carbohydrates

With only about 10 grams of carbohydrates per serving, this salad is ideal for anyone following a low-carb diet. Most of these carbs come from healthy veggies, promoting sustained energy without a sugar crash.

Vitamin C Content

Packed with fresh ingredients, Cucumber Tomato Salad is a nutrient powerhouse, boasting approximately 30% of your daily Vitamin C needs in just one serving. This vitamin supports a healthy immune system and promotes glowing skin, making this salad both delicious and beneficial for your overall health.

Incorporating this crisp salad into your meals is a delightful way to nourish your body without sacrificing taste! If you're looking for more ways to boost your Vitamin C intake, check out this article for a comprehensive list of foods rich in Vitamin C.

FAQs about Cucumber Tomato Salad

How long can I store this salad?

Your Cucumber Tomato Salad is best enjoyed fresh, but if you have leftovers, you can store it in an airtight container in the refrigerator for up to 2 days. Keep in mind that the cucumbers may lose some crunch and the flavors can meld together, so it's ideal to consume it sooner rather than later.

Can I substitute ingredients?

Absolutely! Feel free to customize your Cucumber Tomato Salad. You can swap out the red onion for green onions, use a different vinegar like apple cider vinegar, or add feta cheese for extra flavor. Don’t hesitate to get creative with herbs—basil or cilantro could also offer a delightful twist!

What are the health benefits of cucumbers and tomatoes?

Both cucumbers and tomatoes are packed with nutrients. Cucumbers are low in calories but high in hydration and contain antioxidants. Tomatoes are rich in vitamins C and K, plus they provide lycopene, an antioxidant linked to many health benefits, including heart health. To dive deeper into these benefits, check out this health article.

Conclusion on Cucumber Tomato Salad

In closing, this Cucumber Tomato Salad is a refreshing and vibrant dish that brings a burst of flavor to your table. With minimal prep time, it's perfect for busy weeknights or gatherings. Don’t hesitate to explore variations with your favorite herbs and veggies, making it uniquely yours! Enjoy!