Mediterranean Salad with Tomatoes, Cucumber and Herbs

What Is Mediterranean Salad?

The first time I made this salad, I wanted something bright and easy to serve alongside a simple weeknight dinner.

I had a bowl of ripe tomatoes on the counter, a cold cucumber in the fridge, and just enough red onion to add a little bite. What started as a quick chop turned into one of my favorite warm weather sides.

This Mediterranean style salad is a simple combination of finely diced cucumber, tomatoes, and red onion. It is not a leafy green salad, and it does not need a long list of ingredients. The vegetables stay in small pieces, so every forkful gets a little crunch, a little juice, and a little sharpness from the onion.

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The recipe is especially good when summer tomatoes are field ripened and full of flavor. Because the dish is no cook, ripe produce does almost all of the work. You simply chop, toss, and serve. It is a great choice for busy evenings and hot days when you do not want to turn on the stove.

Think of this as a fresh, versatile side that asks for very little but delivers a lot of clean flavor.

This version makes 4 servings and comes together in about 15 minutes. If you are new to Mediterranean style cooking, this is a nice starting point because the flavors are approachable and the ingredients are easy to find in most grocery stores.

Fresh Vegetable Base

The base of this salad depends on fresh, crisp vegetables cut into small, even pieces. Finely diced cucumber and tomato give the salad its juicy texture. The red onion adds just enough sharpness to keep it interesting without taking over.

• 2 cups cucumber, finely diced
• 2 cups tomato, finely diced
• 1/4 cup red onion, finely diced

When you dice everything roughly the same size, the salad is easier to eat and the dressing coats every piece evenly. For cucumber, you can leave the skin on if it is thin, but peel it if the skin is thick or waxy.

For tomatoes, use ripe but firm tomatoes so they hold their shape after stirring. Remove excess seeds from very juicy tomatoes if you want a less watery salad.

I like to cut the cucumber into small cubes about the size of a chickpea. That size feels neat on the plate and keeps the salad from becoming a chunky salsa. The tomato can be a little softer, but it should still hold its shape.

Red onion can be strong, so I keep the amount small and cut it even finer than the other vegetables so it does not dominate.

Once the vegetables are ready, the rest is simple. You do not need to roast, grill, or cook anything. Just place everything in a mixing bowl and continue with the light dressing.

Fresh Herbs and Dressing

The seasoning is what gives this salad its Mediterranean flavor. A small amount of fresh parsley adds a clean, grassy note. You can also use cilantro, mint, or basil if you prefer a different flavor.

The dressing stays bright and simple with extra virgin olive oil and lemon juice. Red wine vinegar can be used in place of the lemon juice.

• 1 tablespoon chopped parsley, or cilantro, mint, or basil
• 2 tablespoons extra virgin olive oil
• 2 tablespoons lemon juice, or red wine vinegar
• Salt and pepper to taste

This dressing is not heavy or creamy. The olive oil gives the salad a silky feel, while the lemon juice cuts through the natural sweetness of the tomato.

Because there are only a few ingredients, good quality olive oil and fresh lemon juice make a real difference. If you only have bottled lemon juice, the salad will still work, but fresh lemon tastes brighter.

To make the salad, add the vegetables and parsley to a bowl. Pour over the olive oil and lemon juice, then add a pinch of salt and a few cracks of black pepper. Toss gently until everything is coated.

Taste and add a little more salt or lemon if you like. The method really is as simple as mixing everything together and serving.

Keep the dressing light. You want the fresh tomato and cucumber to stay the stars of the bowl.

Why It Works in Summer

Summer is the best time for this salad because the main ingredients are at their peak. Field ripened tomatoes have more natural sweetness and a deeper flavor than the pale tomatoes you often find in winter.

Cucumbers are cool and crisp, and fresh herbs are easy to find. When the weather is hot, a no cook side dish also feels more appealing than something that requires the oven.

The combination of uncooked vegetables, fresh herbs, lemon or vinegar, and olive oil keeps the dish light. It does not sit heavy after a meal, and it pairs well with food from the grill.

Because the salad is served chilled or at room temperature, you can make it ahead and leave it on the counter while you finish the rest of dinner.

This is also a naturally lighter option for warm days. The nutrition details from the recipe source list 86 calories per serving, 6 grams of fat, 5 milligrams of sodium, 6 grams of carbohydrates, 1 gram of fiber, 3 grams of sugar, and 1 gram of protein.

It is not a heavy side dish, and a little olive oil goes a long way.

Per serving nutrition: 86 calories, 6g fat, 0.8g saturated fat, 0mg cholesterol, 5mg sodium, 6g carbohydrates, 1g fiber, 3g sugar, 1g protein.

If your tomatoes are especially juicy, the salad can become a little watery after sitting. That is normal. You can drain the tomatoes slightly before adding them, or just give the salad a gentle stir before serving.

Serving Suggestions

This Mediterranean salad is a versatile side dish that can sit next to almost any main course. Its fresh vegetables and uncomplicated dressing do not compete with stronger flavors, so it works with grilled chicken, fish, lamb, or simple baked dishes. I often serve it next to roasted salmon or grilled chicken thighs on a weeknight.

It also fits into a Mediterranean style spread. You can pair it with warm pita, hummus, feta, olives, and a simple yogurt sauce. For a light lunch, spoon it over a bed of greens or into a bowl with cooked couscous, quinoa, or rice. The salad adds color and crunch without needing an extra sauce.

Because it comes together in about 15 minutes, it is a good choice when you need something fresh but do not want to spend a lot of time in the kitchen.

You can prep the vegetables while the rest of the meal cooks, then toss the salad right before serving. If you are taking it to a cookout or potluck, make it up to an hour ahead and keep it cool until mealtime.

Leftovers keep well for a day in the refrigerator, but the vegetables will release some liquid. If that happens, simply stir again and adjust the seasoning with a small squeeze of lemon and a pinch of salt. The salad is at its best when it is fresh, so I try to serve it soon after mixing.

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Mediterranean Salad

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What Is Mediterranean Salad? The first time I made this salad, I wanted something bright and easy to serve alongside a simple weeknight dinner.

• Total Time: 15 min
• Yield: 4 1x

Ingredients

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2 cups cucumber, finely diced
2 cups tomato, finely diced
1/4 cup red onion, finely diced
1 tablespoon parsley, chopped (or cilantro, or mint, or basil)
2 tablespoons extra virgin olive oil
2 tablespoons lemon juice, (or red wine vinegar)
salt and pepper to taste

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Instructions

1-Mix everything and enjoy: Mix everything and enjoy!

Last Step:

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• Prep Time: 15 min
• Cook Time: 0 min
• Method: no_cook

Nutrition

• Calories: 86
• Sugar: 3g
• Sodium: 5mg
• Fat: 6g
• Saturated Fat: 0.8g
• Carbohydrates: 6g
• Fiber: 1g
• Protein: 1g
• Cholesterol: 0