When it comes to quick, healthy, and flavorful dishes, nothing beats a Mediterranean salad with cucumber, tomato, and onion. Packed with fresh ingredients and bursting with vibrant flavors, this salad is not only easy to prepare but also versatile enough to complement any meal.
Whether you’re looking for a light side dish, a vegetarian main course, or a refreshing snack for a hot summer day, this Mediterranean salad is your go-to option.
In this blog post, we’ll guide you through a simple recipe for this classic dish, share tips to customize it to your taste, and explore why it’s a healthy addition to your diet.
Why You’ll Love This Mediterranean Salad
This Mediterranean salad is a perfect blend of simplicity and flavor. It requires just a handful of ingredients and can be whipped up in less than 10 minutes. The combination of crisp cucumber, juicy tomatoes, and zesty red onion, all tossed in a tangy olive oil and lemon juice dressing, creates a refreshing dish that pairs well with almost any main course.
What’s more? It’s packed with nutrients and can be easily customized with your favorite herbs and add-ins. Plus, it’s an excellent choice for meal prepping or bringing to picnics and potlucks.
Ingredients You’ll Need
To make this delicious Mediterranean salad with cucumber, tomato, and onion, gather the following ingredients:
- 1 cucumber, diced
- 2 to 3 medium tomatoes, diced
- 1/2 red onion, thinly diced
- 2 tablespoons chopped cilantro (or substitute with mint, basil, parsley, or dill)
- 3 tablespoons extra virgin olive oil
- 1/4 cup freshly squeezed lemon juice
- 1/4 teaspoon salt and fresh cracked pepper (or to taste)
These simple ingredients come together to create a dish that’s as nutritious as it is delicious.
How to Make Mediterranean Salad
Making this salad couldn’t be easier! Follow these simple steps:
1. Chop the Ingredients
Dice the cucumber, tomatoes, and red onion into small cubes. If you find red onion too strong in flavor, soak the diced pieces in cold water for about 10 minutes before adding them to the salad.
2. Combine Everything
In a large salad bowl, add the diced cucumber, tomatoes, red onion, and chopped cilantro. Drizzle the olive oil and freshly squeezed lemon juice over the vegetables. Sprinkle salt and cracked pepper to taste.
3. Toss and Serve
Gently toss all the ingredients together until well combined. Let the salad sit for 10–15 minutes at room temperature to allow the flavors to meld together. Serve immediately or slightly chilled for an extra refreshing touch.
Tips for the Perfect Mediterranean Salad
- Choose Quality Olive Oil: Since olive oil is a key ingredient in this salad, opt for a high-quality extra virgin olive oil to enhance the flavor.
- Customize with Herbs: While cilantro adds a fresh kick, you can easily swap it for herbs like mint, parsley, basil, or dill based on your preference.
- Add Extra Ingredients: For more texture and flavor, consider adding olives, chickpeas, red bell peppers, pine nuts, feta cheese, or even cooked and chilled couscous.
- Make it a Meal: To turn this salad into a more substantial dish, top it with grilled chicken, hard-boiled eggs, or shrimp for added protein.
Storing Leftovers
If you have any leftovers (though it’s so delicious you might not!), store them in an airtight container in the refrigerator for up to two days. The salad holds up surprisingly well and tastes even better as the flavors continue to meld together.
Is Mediterranean Salad Healthy?
Absolutely! This salad is not only delicious but also incredibly good for you. It’s inspired by the Mediterranean diet, which emphasizes fresh vegetables, healthy fats like olive oil, and mindful eating. With its nutrient-rich ingredients and simple homemade dressing, this dish is a wholesome addition to any meal plan.
Cucumbers are hydrating and low in calories, while tomatoes are rich in vitamins A and C. Red onions provide antioxidants, and olive oil offers heart-healthy fats. Lemon juice adds a dose of vitamin C while enhancing the overall flavor of the salad. It’s a win-win for your taste buds and your health!
Why This Mediterranean Salad is Perfect for Any Occasion
One of the best things about this Mediterranean salad is its versatility. Here are some ways you can enjoy it:
- As a Side Dish: Pair it with grilled fish, chicken, or steak for a balanced meal.
- As a Main Course: Add protein or grains like quinoa or couscous to make it more filling.
- For Picnics or Potlucks: Its vibrant colors and refreshing taste make it a crowd-pleaser at gatherings.
- For Meal Prep: Make it ahead of time and store it in the fridge for quick lunches or dinners throughout the week.
Final Thoughts
This Mediterranean salad with cucumber, tomato, and onion is proof that simple ingredients can create something truly special. Its refreshing flavors and ease of preparation make it a must-have recipe in your culinary repertoire. Whether you’re enjoying it as a light summer dish or pairing it with hearty mains during other seasons, this salad is sure to delight your taste buds every time.
So grab your chopping board and give this recipe a try—your body (and your palate) will thank you! ❤️
PrintMediterranean Salad with Cucumber – Tomato and Onion
Our easy Mediterranean salad recipe comes together in 10 minutes with just a handful of ingredients. This chopped salad recipe works as a side dish but also makes a vegetarian meal on its own.
Mediterranean salad recipe – Quick, refreshing, and going well with any meal, this Mediterranean salad is made with cucumber, tomato, red onion, and cilantro, and simply tossed with lime juice and olive oil. This salad is a great option for summer lunches and you can make it in 10 minutes. You can easily double as a side salad or vegetarian main dish. Enjoy!
- Prep Time: 10 minutes
- Cook Time: 0 minutes
- Total Time: 10 minutes
- Yield: 4 servings 1x
- Category: Salad
- Method: Raw
- Cuisine: Mediterranean
- Diet: Vegan
Ingredients
- 1 cucumber, diced
- 2 to 3 medium tomatoes, diced
- 1/2 red onion, thinly diced
- 2 tablespoons chopped cilantro (and/or mint, basil, parsley, dill…)
- 3 tablespoons extra virgin olive oil
- 1/4 cup freshly squeezed lemon juice
- 1/4 teaspoon salt and fresh cracked pepper, or to taste
Instructions
- Prepare the Vegetables: Dice cucumbers, onion, and tomatoes into small cubes. You can soak the diced red onion in water for 10 minutes so the taste isn’t as strong.
- Mix Ingredients: Add the diced veggies and chopped cilantro to a large salad bowl. Pour over the olive oil and lemon juice, then season with salt and pepper.
- Let it Sit: Mix everything together and let the Mediterranean salad sit for 10-15 minutes before serving at room temperature or lightly chilled. Enjoy! ❤️
Notes
- Choose High-Quality Olive Oil: A good quality extra virgin olive oil enhances the flavor of the salad.
- Herb Variations: Switch cilantro for other fresh herbs like mint, parsley, basil, or dill.
- Additional Ingredients: Add olives, chickpeas, red bell peppers, cooked and chilled couscous, pine nuts, or feta cheese for more variety.
- Make It a Full Meal: For added protein, top with grilled chicken, hard-boiled eggs, or shrimp.
- Storage Tips: Cover and refrigerate any salad leftovers for up to 2 days.
- Health Benefits: This salad is packed with fresh ingredients and healthy fats, making it a nutritious addition to a Mediterranean diet.
Nutrition
- Serving Size: 1 serving
- Calories: 120 kcal
- Sugar: 4g
- Sodium: 150mg
- Fat: 10g
- Saturated Fat: 1.5g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 8g
- Fiber: 2g
- Protein: 2g
- Cholesterol: 0mg
