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Healthy Cucumber Tomato Salad

Healthy Cucumber Tomato Salad - Crisp, Refreshing, and Easy

This Healthy Cucumber Tomato Salad is a refreshing summer dish, bursting with flavor and nutrients, perfect as a side or light meal.
Prep Time 15 minutes
Chilling Time 2 hours
Total Time 2 hours 15 minutes
Servings: 4 servings
Course: Salads
Cuisine: American
Calories: 120

Ingredients
  

For the Salad
  • 2 whole English Cucumbers Crisp base for the salad; substitute with regular cucumbers for a different crunch.
  • 1 pint Grape Tomatoes Sweet, juicy components; cherry tomatoes work beautifully if grapes are hard to find.
  • 1 small Red Onion Adds sharpness and crunch; soak in cold water to mellow the flavor before mixing.
  • 1 bunch Fresh Parsley Enhances flavor and adds freshness; swap for fresh basil or cilantro for a twist.
For the Dressing
  • 3 tablespoons Extra-Virgin Olive Oil Provides richness to the dressing; choose high-quality oil for the best flavor.
  • 2 tablespoons Red Wine Vinegar Delivers acidity and tang; white wine vinegar makes a fine alternative.
  • 1 tablespoon White Sugar or Honey Balances the dressing's acidity; consider agave nectar for a sugar-free version.
  • 1 teaspoon Dried Basil Adds herbal notes for depth; fresh basil is an excellent substitute.
  • to taste Salt & Ground Black Pepper Essential for seasoning and enhancing the overall flavors.

Equipment

  • Mixing bowl
  • Small Bowl
  • Spatula

Method
 

Preparation Steps
  1. Begin by rinsing two English cucumbers under cool water to remove any dirt. Slice them into thin rounds, then cut each round into quarters, creating bite-sized pieces. Place the prepared cucumber in a large mixing bowl.
  2. Next, take a generous handful of grape tomatoes and slice them in half. Add the halved tomatoes to the bowl with the cucumbers.
  3. Slice a small red onion very thinly, then transfer the slices into a bowl of cold water. Let them soak for about 10 minutes; once ready, drain, and sprinkle the softened onion into the mixing bowl.
  4. Finely chop a handful of fresh parsley and add to the vegetable mix.
  5. In a small bowl, combine three tablespoons of extra-virgin olive oil, two tablespoons of red wine vinegar, one tablespoon of white sugar or honey, one teaspoon of dried basil, and a pinch of salt and black pepper. Whisk until well blended.
  6. Pour the dressing over the mixed vegetables in the large bowl. Gently toss everything together with a spatula.
  7. Cover the bowl with plastic wrap and refrigerate the salad for at least 2 hours.
  8. Before serving, give the salad a good stir and drain any excess liquid as needed.

Nutrition

Serving: 1servingCalories: 120kcalCarbohydrates: 8gProtein: 2gFat: 9gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 7gSodium: 200mgPotassium: 300mgFiber: 2gSugar: 3gVitamin A: 500IUVitamin C: 20mgCalcium: 20mgIron: 1mg

Notes

Always sprinkle salt on cucumbers before mixing; dress just before serving to maintain freshness. Consider flavor adjustments based on the sweetness of the tomatoes.

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