Mediterranean Diet Cucumber Tomato Salad

Bright, crisp, and bursting with vibrant Mediterranean flavors, this Mediterranean Diet Cucumber Tomato Salad is the perfect wholesome addition to your table. Featuring crunchy cucumbers, juicy cherry tomatoes, and the tangy creaminess of crumbled feta cheese, this salad is dressed in a simple yet flavorful blend of extra virgin olive oil, fresh lemon juice, and oregano. A sprinkle of fresh parsley adds a fragrant, earthy finish to this dish, making it both refreshing and satisfying. Ready in just 15 minutes with no cooking required, this healthy salad is ideal as a light lunch, a colorful side dish, or an easy meal-prep option for busy days. Whether you're embracing a Mediterranean diet or just looking for a nutrient-packed recipe, this salad delivers a perfectly balanced taste of sunshine in every bite.

Nutriscore Rating: 77/100

Prep Time:15 mins

Cook Time:0 mins

Total Time:15 mins

Servings: 4

Ingredients

• 2 large cucumber
• 250 grams cherry tomatoes
• 1 small red onion
• 100 grams feta cheese
• 3 tablespoons extra virgin olive oil
• 2 tablespoons lemon juice
• 1 handful fresh parsley
• 1 teaspoon dried oregano
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper

Directions

Step 1

Wash the cucumbers and cherry tomatoes thoroughly. If the cucumbers have thick skins, peel them. Otherwise, leave the skins on for added texture and nutrients.

Step 2

Cut the cucumbers lengthwise and slice them into thin half-moons. Halve the cherry tomatoes for a burst of color and flavor in the salad.

Step 3

Peel and thinly slice the red onion. To mellow the flavor of the onion, you can soak the slices in cold water for a few minutes, then drain before adding to the salad.

Step 4

In a large salad bowl, combine the cucumber, cherry tomatoes, and red onion.

Step 5

Crumble the feta cheese over the vegetables.

Step 6

In a small bowl, whisk together the extra virgin olive oil, lemon juice, dried oregano, salt, and black pepper to create the dressing.

Step 7

Drizzle the dressing over the salad and gently toss everything together to ensure even distribution of flavors.

Step 8

Finely chop the fresh parsley and scatter it over the top of the salad.

Step 9

Let the salad sit for about 5 minutes to allow the flavors to meld before serving.

Step 10

Enjoy the salad as a side dish or a refreshing light lunch!

Nutrition Facts

Serving size	(1369.3g)

Amount per serving	% Daily Value*
Calories	856.4

Total Fat 65.5g	0%
Saturated Fat 19.7g	0%
Polyunsaturated Fat 0.9g
Cholesterol 89mg	0%
Sodium 2373.9mg	0%
Total Carbohydrate 57.7g	0%
Dietary Fiber 10.3g	0%
Total Sugars 25.6g
Protein 24.0g	0%

Vitamin D 16IU	0%
Calcium 734.2mg	0%
Iron 6.0mg	0%
Potassium 2287.4mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 64.3%

Protein: 10.5%

Carbs: 25.2%