Mediterranean Salad with Cucumber, Tomato and Onion (2024)

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 with Cucumber, Tomato and Onion (1)

by Christina Cherrier–Updated Feb 4, 2024

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Mediterranean Salad with Cucumber, Tomato and Onion (2)

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Home/Cook / / Lunch / Salads Recipes / Mediterranean Salad with Cucumber, Tomato and Onion

By Christina Cherrier

Updated Feb 4, 2024

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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!

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Ingredients list for theMediterranean Salad Recipe

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Easy Mediterranean Salad Recipe

This easy salad is super refreshing with so many Mediterranean flavors. It will pair nicely with grilled fish and meat and you can make it in a cinch. We like this Mediterranean salad with fresh cilantro but you can customize it with your own mix of herbs such as basil, mint, or parsley.The salad keeps very well in the refrigerator if you would like to make it a few hours ahead. or bring it to a picnic or potluck.

How to make a traditional Mediterranean salad

Nothing simpler! The most difficult part is to chop the ingredient very finely! We found that cutting the veggies into smaller pieces allows the Mediterranean salad to better mix with the dressing and makes it easier to serve. Chop the cucumber, tomato, and red onion, add them to a large bowl, sprinkle with salt and pepper, drizzle with lemon juice and olive oil, add cilantro, and mix everything together. Easy!

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Directions

1. To make the Mediterranean salad: Dice cucumbers, onion, and tomatoes into small cubes. You can soak diced the red onion in water for 10 minutes so the taste isn’t as strong.

2. Add the diced veggies and chopped cilantro to a large salad bowl and pour over the olive oil and lemon juice then season with salt and pepper.

3. Mix together and let the Mediterranean salad sit for 10-15 minutes before serving at room temperature or lightly chilled. Enjoy! ❤️

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Tips for the Mediterranean salad recipe

  • Choose a very good quality olive oil for the best flavor
  • You can switch cilantro for any other fresh herbs you like such as mint, parsley, basil, or even dill.
  • Some great additions to this Mediterranean salad are olives, chickpeas, red bell peppers, cooked and chilled couscous, pine nuts, feta cheese…
  • Add some protein like grilled chicken, hardboiled eggs, or shrimp to make the salad more substantial.

How to keep the Mediterranean salad?

Cover and refrigerate any salad leftovers for up to 2 days in your refrigerator.

Is Mediterranean salad good for you?

You bet! The Mediterranean diet is one of the healthiest ever. It involves lots of veggies, healthy fats, and eating with temperance. Fresh ingredients and a simple homemade dressing make this Mediterranean salad super healthy.

Mediterranean salad dressing

You can use many different dressings for this classic Mediterranean salad. Try this Greek salad dressing or this simple pesto vinaigrette for instance!

More salad recipes you might like

  • Mediterranean Chickpea Salad
  • Perfect Marinated Tomatoes with Mozzarella
  • Easy Tomato Cucumber Salad
  • Healthy Chicken Pasta Salad with Avocado, Tomato, and Basil

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  • Roxane

    2024-06-14 14:35:52

    Thanks for this great recipe. Along w the parsley, I included your suggestion re: fresh mint, cilantro, and dill. Also, I added capers and white beans.

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Mediterranean Salad with Cucumber, Tomato and Onion (2024)

FAQs

What does a Mediterranean salad contain? ›

It's made with delicious ingredients like crisp lettuce, spicy red onion, tomatoes, olives, crunchy cucumber and feta cheese.

Is eating cucumber and tomato salad healthy? ›

You can eat fresh tomatoes and cucumbers on their own, but you can also eat them together in a salad for a snack or light side dish. A tomato and cucumber salad can be rich in essential nutrients, such as potassium and vitamin C, and some kinds of tomato and cucumber salad can also help you lose weight.

Is Greek salad the same as Mediterranean? ›

The primary difference lies in the use of specific ingredients. While both salads incorporate fresh vegetables and olive oil, Greek salad is characterized by the addition of feta cheese and Kalamata olives, giving it a uniquely Greek flavour.

Is it okay to eat cucumber salad everyday? ›

The answer is Yes! Cucumber benefits are multiple including them being water-rich and having very few calories. What's more, cucumber nutrition is high, plus, it contains many important vitamins and minerals.

What do onions and tomatoes do for your body? ›

Tomatoes are a great source of lycopene, an antioxidant that has been linked to lower rates of cancer and heart disease. 2. Onions are a good source of quercetin, an antioxidant that has been linked to lower rates of Alzheimer's and Parkinson's disease. Taste.

What should not be mixed with cucumber? ›

Cucumber and tomato are both eaten together in salads. But this is not the right food combination in terms of health. Actually, the way these two are digested is completely different, so eating them together should be avoided.

Can I eat cucumber on an empty stomach? ›

Hydrati⁠on Nation: Cucumbers are over 95% water, so munching on them first thing is an ⁠excellent way to hydrate your body first thing in the morning. That water helps kickstart your metabolism and get your digestive system moving.

Can we eat cucumber at night for weight loss? ›

Regulates Blood Sugar:

Cucumbers can be a fantastic addition to your evening snacks. With their low calorie count, cucumbers can satisfy your hunger without adding extra pounds.

Is it okay to eat Greek salad every day? ›

It is rich in vitamin A, vitamin C, potassium, and iron. It also contains ingredients full of phytonutrients and antioxidants, such as oil and onion, which reduce the risk of cancer and heart disease. We suggest adding this low-fat superfood to your everyday diet!

What are the benefits of Mediterranean salad? ›

With an abundance of vegetables and herbs, Mediterranean salads offer a powerful dose of antioxidants. These compounds help combat oxidative stress, reduce the risk of chronic diseases, and support a healthy immune system.

Why Greek salad is ever so good for you? ›

Greek salad is brimming with antioxidants like lycopene from tomatoes, polyphenols from olives, and vitamin C from bell peppers. These compounds combat free radicals, reducing the risk of chronic diseases and supporting youthful skin.

What are the benefits of eating cucumber and onion together? ›

A research at the Lead City University (LCU), Ibadan has shown that consumption of onions and cucumbers can boost good cholesterol and lower blood sugar… A research at the Lead City University (LCU), Ibadan has shown that consumption of onions and cucumbers can boost good cholesterol and lower blood sugar in the body.

What is the nutritional value of cucumber and onion salad? ›

Cucumber Salad Made With Cucumber And Vinegar, With Onions (1 cup) contains 11.5g total carbs, 10.7g net carbs, 0.1g fat, 0.8g protein, and 52 calories.

What does cucumber and tomato do to skin? ›

Leaving it overnight can allow active ingredients within the cucumber to treat your acne and tomato will shrink big/open pores, hydrate your skin, reduce dark spots and will add radiance to your face. Rinse off with cold water in the morning.

What are the benefits of eating tomato salad daily? ›

Blood Vessels

Getting more tomatoes into your diet may make you less likely to have a stroke, which is when blood flow gets cut off to a part of your brain. Studies suggest that they may ease inflammation, boost your immune system, lower your cholesterol levels, and keep your blood from clotting.

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