This fresh, crunchy Cucumber, Onion, and Tomato Salad is the perfect balance of simplicity and flavor. With thinly sliced cucumbers, sweet tomatoes, and tangy red onions, it makes for a refreshing side dish or light meal.The combination of olive oil, red wine vinegar, and fresh parsley gives it a zesty kick, making it a delightful salad that complements a wide variety of meals. It’s a great choice for a summer picnic, a barbecue, or just a quick snack when you’re craving something light and healthy.
Full recipe:
Ingredients:
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2 medium cucumbers, thinly sliced
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1 small red onion, thinly sliced
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2 large tomatoes, chopped
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1 tablespoon olive oil
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1 tablespoon red wine vinegar
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1 teaspoon salt
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1/2 teaspoon black pepper
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1/4 cup fresh parsley, chopped
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Optional: Feta cheese, crumbled (for topping)
Directions:
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In a large bowl, combine the sliced cucumbers, onions, and tomatoes.
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Drizzle with olive oil and red wine vinegar.
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Season with salt and pepper to taste.
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Toss the salad ingredients gently to combine.
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Garnish with chopped fresh parsley and crumbled feta cheese, if desired.
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Serve immediately or refrigerate for 30 minutes to enhance the flavors.
Prep Time: 10 minutes | Cooking Time: 0 minutes | Total Time: 10 minutes | Kcal: 120 kcal | Servings: 4 servings
Cucumber, Onion, and Tomato Salad: A Fresh and Healthy Delight
This simple yet vibrant Cucumber, Onion, and Tomato Salad is a classic dish that has been a staple in many cultures for centuries. Whether you’re looking for a refreshing side dish for a summer barbecue or a light, healthy meal for any day of the week, this salad is sure to hit the spot. With just a few ingredients and minimal preparation, it offers a satisfying combination of flavors and textures that make it irresistible. Not only is it incredibly easy to make, but it’s also full of nutrients and packed with a variety of health benefits.
The Origins of Cucumber, Onion, and Tomato Salad
The Cucumber, Onion, and Tomato Salad is often associated with Mediterranean cuisine, particularly in countries like Greece and Turkey, where fresh vegetables play a central role in everyday cooking. This dish is typically served as a side dish or appetizer, offering a perfect balance of crispness and acidity. Its simplicity makes it incredibly versatile, able to complement just about any main course or be enjoyed as a meal on its own.
The origins of similar salads can be traced back to ancient civilizations, where cucumbers, tomatoes, and onions were common ingredients in the diets of the people living in the Mediterranean basin. This salad brings together the best of these fresh, seasonal ingredients, offering a refreshing burst of flavor in every bite.
Why This Recipe Is the Best
When it comes to simple salads, the Cucumber, Onion, and Tomato Salad is hard to beat. It brings together three ingredients that are not only delicious but also packed with nutrients that are great for your health. Here’s why this salad is the best:
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Easy to Make: One of the most significant advantages of this salad is that it’s incredibly easy to prepare. No cooking is required, just a bit of chopping and slicing, and it’s ready to serve. This makes it perfect for busy days when you want something light and fresh without spending too much time in the kitchen.
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Nutrient-Rich: The ingredients in this salad—cucumbers, tomatoes, and onions—are all packed with essential vitamins and minerals. Cucumbers are high in water content, making them incredibly hydrating and refreshing. They also contain antioxidants that help combat inflammation and oxidative stress. Tomatoes are rich in vitamin C, potassium, and lycopene, an antioxidant linked to improved heart health. Onions contain powerful compounds like sulfur, which can help support the immune system and reduce inflammation in the body.
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Low in Calories, High in Flavor: This salad is not only healthy but also light on calories. It’s perfect for those who are looking to maintain or lose weight while still enjoying a flavorful meal. The tangy dressing made from olive oil and red wine vinegar adds just the right amount of flavor without weighing the salad down with excess calories.
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Versatile and Customizable: This salad is highly customizable to suit your taste preferences. You can easily swap out the red onion for a shallot or even add some garlic for extra flavor. If you like your salad on the tangier side, you can add more vinegar, or for a creamier texture, you can top it with crumbled feta cheese. You can also add herbs like mint or dill to change the flavor profile, making it your own.
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Great for Every Occasion: Whether it’s a quick lunch, a side dish for dinner, or a contribution to a potluck, this salad is perfect for any occasion. Its refreshing and light nature makes it an ideal choice for summer cookouts, barbecues, and picnics. It pairs well with grilled meats, fish, or even vegetarian dishes.
Health Benefits of Cucumber, Onion, and Tomato Salad
Each of the ingredients in this salad brings its own unique health benefits. Let’s take a closer look at how this salad can contribute to your overall well-being:
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Cucumbers: Cucumbers are low in calories and rich in water, making them a great option for staying hydrated, especially during hot weather. Their high water content also helps with digestion by promoting regular bowel movements. Cucumbers are also a good source of vitamin K, which is essential for bone health and blood clotting. Moreover, cucumbers contain silica, which can help promote healthy skin and hair.
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Tomatoes: Tomatoes are known for their antioxidant properties, primarily due to the presence of lycopene, which has been shown to reduce the risk of certain cancers and heart disease. Lycopene also plays a role in protecting the skin from UV damage, making tomatoes a great addition to your diet if you’re looking to boost skin health. Tomatoes are also rich in vitamin C, which supports the immune system, and potassium, which helps maintain healthy blood pressure levels.
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Onions: Onions are not only flavorful but also packed with nutrients like vitamin C, vitamin B6, folate, and potassium. They contain quercetin, a powerful antioxidant that has anti-inflammatory and anti-cancer properties. Studies have shown that regular consumption of onions may help lower blood pressure and cholesterol levels, reducing the risk of heart disease. Additionally, onions contain prebiotics, which support gut health by promoting the growth of beneficial bacteria in the digestive system.
A Perfect Balance of Flavors
The true magic of this salad lies in the balance of flavors. The cucumbers bring a crisp, mild taste, while the tomatoes offer a juicy and slightly sweet flavor. The onions provide a sharp, tangy kick that adds complexity to the dish. When combined with the simple yet zesty dressing of olive oil and red wine vinegar, this salad becomes a perfectly harmonious blend of fresh ingredients.
The addition of parsley brings a burst of freshness, enhancing the overall taste while providing a splash of green color that makes the salad more visually appealing. If you choose to top it with feta cheese, it adds a salty and creamy texture that elevates the dish even further.
How to Serve and Enjoy
This Cucumber, Onion, and Tomato Salad is versatile enough to be served in a variety of ways. It can be enjoyed as a light lunch on its own or paired with other dishes for a more substantial meal. If you’re grilling some chicken, fish, or even tofu, this salad can act as a perfect side dish to complement the flavors. The refreshing nature of the salad makes it a great counterbalance to the richness of grilled meats.
It can also be served as a topping for sandwiches or wraps, adding a burst of freshness to each bite. For a heartier version, you can toss in some cooked quinoa or couscous to turn the salad into a more filling meal.
Conclusion
The Cucumber, Onion, and Tomato Salad is a timeless recipe that continues to be loved by many for its simplicity, versatility, and health benefits. It’s a great dish for anyone looking to eat clean without sacrificing flavor. The ingredients are affordable, easy to find, and offer a wealth of nutritional value, making it a fantastic addition to any meal plan. Whether you enjoy it as a side dish, a light lunch, or a topping for other dishes, it’s a refreshing choice that you can rely on for a quick, delicious, and healthy meal.