Mediterranean Salad with Cucumber, Tomato and Onion
A vibrant Mediterranean salad made with crisp English cucumbers, firm Roma tomatoes, and mellowed red onion slices tossed in a bright lemon-olive oil vinaigrette. Perfect for light lunches or as an accompaniment to heavier proteins, this no-cook dish highlights garden-fresh ingredients with minimal seasoning.
- Prep Time: 15
- Total Time: 15
- Yield: 4 servings 1x
- Category: Recipes
- Method: Chilling
- Cuisine: Mediterranean
- Diet: Vegetarian
Ingredients
2 large English Cucumbers (English variety preferred for thin skin)
4 medium Roma Tomatoes (vine-ripened for firmness)
1 small Red Onion (soak in cold water to reduce pungency)
3 tbsp Extra Virgin Olive Oil (cold-pressed, high-quality)
2 tbsp Fresh Lemon Juice
1 tsp Dried Oregano (rub between palms to release oils)
1/2 tsp Sea Salt (adjust to taste)
Instructions
Rinse all produce thoroughly under cold running water and pat them dry with a clean paper towel
Peel English cucumbers with a fork to create decorative stripes
Slice cucumbers into 1/4-inch thick half-moons
Dice Roma tomatoes into uniform cubes, removing excess seeds if overripe
Thinly slice red onion into half-moons and soak in ice-cold water for 10 minutes
Whisk olive oil, lemon juice, oregano, and sea salt together
Toss all vegetables in a large bowl with dressing and cracked black pepper
Chill for 30 minutes before serving
Notes
Soaking the red onion is essential to mellow its sharpness
For a protein addition, include halal roasted chickpeas or grilled quinoa
Use fresh oregano if available; substitute with dill or parsley
Adjust dressing components to taste
Serve best when chilled for at least 30 minutes
Nutrition
- Serving Size: 1 serving
- Calories: 130
- Sugar: 4g
- Sodium: 300mg
- Fat: 9g
- Saturated Fat: 1g
- Carbohydrates: 8g
- Fiber: 2g
- Protein: 2g
- Cholesterol: 0mg