Mediterranean Cucumber and Tomato Salad Recipe for Summer

This Mediterranean cucumber and tomato salad is fresh, crunchy and full of bright summer flavor. It works beautifully as a light meal or a vibrant side dish.

Cucumbers are one of my favourite salad vegetables — crisp, hydrating and mild. I cook with them all summer and sometimes even in winter when I want a reminder of sun-warmed produce. Cucumbers pair effortlessly with tomatoes, red onion, olives and avocado; a simple dressing brings everything to life.

This no-cook salad is fast to make and keeps well for a short time, so there’s no reason not to enjoy it regularly.

Health Benefits of Cucumber

Cucumbers offer several useful health benefits:

1. High in nutrients: They provide potassium, magnesium, vitamin K, vitamin C and manganese.

2. Good for weight management: Cucumbers are about 95% water and very low in calories (roughly 45 calories for a 300 g cucumber), so they help you feel full without adding many calories.

3. Hydrating: Their high water content helps maintain hydration, especially in warm weather or when you struggle to drink enough fluids.

4. Rich in antioxidants: Like many fresh vegetables, cucumbers contain antioxidants that help fight free radicals.

Ingredients

Cucumber: 2 large Persian or English cucumbers.

Tomatoes: 3 ripe Roma tomatoes (or use cherry tomatoes).

Red onion: ½ red onion, thinly sliced.

Extra virgin olive oil: 2 tbsp.

Red wine vinegar: 2 tbsp. (or substitute balsamic or apple cider vinegar).

Salt and black pepper: To taste.

Pitted olives: About ½ cup for a Mediterranean touch.

Optional

Feta cheese: 2 tbsp. crumbled (use a vegan feta if preferred).

What Goes Into the Salad Dressing

There are two simple dressings that work well with this salad:

1. Oil and vinegar dressing: Mix extra virgin olive oil with red wine vinegar (or apple cider vinegar), season with salt, pepper and a pinch of sugar if you like. Add a little dried oregano or crushed garlic for extra depth.

2. Citrus dressing: Use 1–2 tbsp. lemon or lime juice with olive oil, a pinch of salt, a little sugar if desired and freshly ground black pepper. This bright option is especially refreshing.

Instructions

1. Dice 2 cucumbers into bite-sized cubes. If using Persian cucumbers leave the skin on; peel larger varieties if the skin is thick. Remove seeds only if they are large and watery.

2. Dice 3 ripe tomatoes into cubes (or halve 1–2 cups cherry tomatoes).

3. Thinly slice ½ red onion and add to a large bowl with cucumber and tomatoes.

4. Season with salt and freshly ground black pepper and toss gently.

5. Add 2 tbsp. extra virgin olive oil and 2 tbsp. red wine vinegar (or your preferred dressing) and mix to coat.

6. Stir in ½ cup pitted olives. If using feta, crumble 2 tbsp. and add, along with 1 tbsp. chopped cilantro or parsley.

7. Chill the salad for at least 30 minutes to let the flavors meld, then serve cold.

Expert Tips for the Best Cucumber Salad

1. Choose fresh produce: Use crisp green cucumbers and fully ripe, red tomatoes for the best flavor.

2. Leave skin and seeds when appropriate: Keep the skin on tender Persian cucumbers; remove thick skin from larger varieties. Leave small tender seeds in place for texture.

3. Prefer red onion: Its mild yet punchy flavor complements the salad nicely. If you want a milder onion taste, soak the slices briefly in cold water before using.

4. Marinate: The salad improves if chilled for a few hours so the dressing can infuse the vegetables.

5. Turn it into a meal: Add cooked chickpeas, grilled chicken or flaked tuna for protein, and serve with crusty bread for a complete meal.

Serving suggestion: Serve chilled as a side or enjoy as a light main. The salad is best fresh but will keep in the refrigerator for about a day.

Mediterranean Cucumber Tomato Salad Recipe

Ingredients

• 2 large cucumbers, diced
• 3 ripe tomatoes, diced
• ½ red onion, thinly sliced
• ½ cup pitted olives
• 1 tbsp chopped cilantro or parsley (optional)

For the dressing

• 2 tbsp extra virgin olive oil
• 2 tbsp red wine vinegar (or balsamic/apple cider vinegar)
• 1 tsp salt
• ½ tsp sugar (optional)
• 1 tsp freshly ground black pepper

Optional

• 2 tbsp crumbled feta (or vegan feta)

Instructions

1. Dice the cucumbers and tomatoes into bite-sized cubes and slice the red onion.
2. Combine the vegetables in a large bowl.
3. Season with salt and pepper, then add olive oil and vinegar (or citrus dressing).
4. Toss gently to combine, then stir in olives and, if using, crumbled feta and herbs.
5. Chill for at least 30 minutes to let the flavors meld, then serve cold.

Notes

Use fresh cucumbers and ripe tomatoes for the best texture and flavour. Marinating the salad enhances the taste; store leftovers in the fridge for up to one day for best quality. Feel free to swap red wine vinegar for balsamic or apple cider vinegar and add any fresh herbs you enjoy.

Nutrition

Calories: 176 kcal • Carbohydrates: 10 g • Protein: 2 g • Fat: 15 g • Fiber: 5 g • Sodium: 487 mg • Potassium: 489 mg • Vitamin C: 11 mg

Your healthy cucumber tomato salad is ready to serve. Enjoy it as a colorful side or a light, satisfying meal.

If you tried this recipe, please leave a rating or comment — it helps others discover it and lets me know how you liked it.

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