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Healthy Mediterranean Cucumber Salad: A Fresh, Vibrant, and Healthy Dish

When it comes to simple yet incredibly flavorful recipes, this Mediterranean Cucumber Salad tops the list. Made with crisp diced cucumbers, juicy cherry tomatoes, tangy fermented red onions, aromatic fresh cilantro, a sprinkle of salt, and a zesty squeeze of freshly squeezed lemon juice, this salad is a delectable blend of Mediterranean flavors.

Not only is it refreshing, but it’s also versatile, easy to prepare, and perfect for any occasion. Whether you’re looking for a quick side dish, a light lunch, or a vibrant addition to your dinner table, this cucumber salad delivers on taste and nutrition.

Why This Salad is a Must-Try

1.Fresh and Flavorful: Every bite is a burst of crisp, juicy, and tangy flavors.

2.Healthy Ingredients: Packed with vitamins, minerals, and antioxidants, this salad is as nutritious as it is delicious.

3.Easy to Prepare: With just a few ingredients and minimal prep time, it’s perfect for busy days.

4.Beautifully Presented: Served in white dishes, the vibrant colors of the salad stand out, making it as visually appealing as it is tasty. Which is great for serving at your next party!

Ingredients for Mediterranean Cucumber Salad

Here’s everything you need to make this refreshing dish:

•2 large cucumbers, diced (about 3 cups)

•1 cup cherry tomatoes, diced

•1/4 cup fermented red onions, finely diced (adds a unique tang and probiotics)

•1/2 cup fresh cilantro, chopped

•1/2 teaspoon sea salt (adjust to taste)

•Juice of 1 lemon, freshly squeezed

•1/2 yellow bell pepper (optional)

•15 oz cooked or canned chickpeas (optional)

Optional: A drizzle of olive oil or a pinch of black pepper for added depth of flavor.

Step-by-Step Recipe

1. Prep Your Ingredients

Start by washing the cucumbers, cherry tomatoes, and cilantro. I like to do this by soaking in a bowl of 50/50 white vinegar and water for the skinned vegetables and fruits for up to two minutes. Or simply by spraying the cilantro before rinsing. Use a sharp knife to dice the cucumbers into bite-sized pieces, ensuring uniformity for even flavor distribution. Slice the cherry tomatoes in half, then dice them into small pieces. Roughly dice the fermented red onions for a tangy punch.

2. Assemble the Salad

In a large mixing bowl, combine the diced cucumbers, cherry tomatoes, and fermented red onions. Gently toss to mix.

3. Add Freshness and Seasoning

Chop the fresh cilantro and add it to the bowl. Sprinkle the sea salt over the mixture and squeeze the juice of one lemon on top. Toss everything gently but thoroughly to coat the ingredients evenly.

4. Serve and Enjoy

Transfer the salad to a clean, white serving dish for a minimalist and elegant presentation. Garnish with a sprig of cilantro or a thin lemon slice for an extra touch of beauty.

Tips for Perfecting Your Mediterranean Cucumber Salad

1.Use Fresh Ingredients: The freshness of the cucumbers, cherry tomatoes, and cilantro is key to the vibrant flavors of this salad.

2.Chill Before Serving: For an extra refreshing touch, let the salad sit in the refrigerator for 15–20 minutes before serving.

3.Customize to Your Taste: Add a drizzle of olive oil for richness or a pinch of black pepper for a subtle kick.

4.Balance the Tang: If you find the lemon juice too tangy, add a drizzle of honey to balance the flavors.

Try With Homemade Fermented Red Onions

Using fermented red onions are the secret ingredient in this salad. Their tangy, slightly sweet flavor adds a unique depth that elevates the dish. Plus, they’re packed with probiotics, which support gut health and digestion.

Try making my Super Easy Fermented Red Onions if you’ll haven’t already. Then you could easily have them on hand for future use.

If you don’t have fermented red onions on hand, you can substitute them with pickled red onions or freshly diced red onions for a sharper, more pungent flavor.

Nutritional Benefits of Mediterranean Cucumber Salad

This cucumber salad isn’t just delicious; it’s incredibly healthy too:

•Cucumbers: Low in calories and hydrating, cucumbers are an excellent source of vitamins K and C.

•Cherry Tomatoes: Packed with antioxidants like lycopene, they promote heart health and reduce inflammation.

•Fermented Red Onions: A source of probiotics, they support a healthy gut microbiome.

•Cilantro: Known for its detoxifying properties and high vitamin content.

•Lemon Juice: Rich in vitamin C, it boosts immunity and enhances the salad’s fresh flavor.

Serving Ideas

This versatile salad can be enjoyed in many ways:

•As a Side Dish: Serve alongside grilled chicken, fish, or lamb for a Mediterranean-inspired meal.

•Add Rice or Quinoa: Add it as a topping for cooked grains to create a balanced bowl.

•On Toast: Spoon it onto gluten-free toast or pita bread for a quick snack or appetizer.

•As a Dip: Pair it with crackers or tortilla chips for a light and healthy dip.

•Add Chickpeas: Chickpeas will give this cucumber salad a delightful crunchy texture and added protein. I suggest adding chickpeas if you’ll be eating this as a single dish as opposed to serving as a side dish.

Variations to Try

Feel like switching things up? Here are some ideas to customize your Mediterranean cucumber salad:

1.Add Avocado: Dice a ripe avocado for creamy texture and extra nutrients.

2.Include Feta Cheese: For a more traditional Mediterranean touch, crumble in some feta cheese.

3.Swap the Herb: Replace cilantro with fresh parsley, dill, or mint for a different flavor profile.

4.Spice It Up: Add a pinch of red pepper flakes or smoked paprika for a hint of heat.

5.Add Nuts or Seeds: Sprinkle toasted pine nuts, sunflower seeds, or slivered almonds for crunch.

Minimalist Presentation

When serving this Mediterranean cucumber salad, simplicity is key. Use a plain white bowl or plate to allow the vibrant colors of the cucumbers, tomatoes, and onions to shine. The minimalist presentation not only highlights the freshness of the ingredients but also makes the dish look elegant and inviting.

Pair the salad with wooden serving utensils or a small sprig of fresh cilantro as garnish for a natural, organic aesthetic.

A Salad for Every Occasion

This Mediterranean cucumber salad is perfect for:

•Family Dinners: A quick and easy side dish everyone will love.

•Potlucks and Parties: Its vibrant colors and fresh flavors make it a crowd-pleaser.

•Meal Prep: Make a large batch and store it in the fridge for up to two days.

•Healthy Snacking: Light, refreshing, and guilt-free!

Final Thoughts

This Mediterranean Cucumber Salad is proof that simple ingredients can come together to create a dish that’s both delicious and visually stunning. The combination of crisp cucumbers, sweet cherry tomatoes, tangy fermented onions, fresh cilantro, and zesty lemon juice is refreshing, flavorful, and perfect for any time of year.

Whether you’re a seasoned cook or a kitchen beginner, this recipe is easy to prepare and bound to become a favorite. So, gather your ingredients, grab a white dish for serving, and let the vibrant flavors of the Mediterranean take center stage on your table.

What’s your favorite way to enjoy cucumber salad? Share your ideas and tips in the comments below!

If you share this recipe on Instagram please tag me! @sarahputsimply

Healthy Mediterranean Cucumber Salad

Sarahputsimply

Refreshingly crisp and bursting with vibrant flavors, this healthy Mediterranean cucumber salad combines juicy cucumbers, ripe tomatoes, fermented red onion, and fresh herbs, all tossed in a natural lemon dressing. Perfect light and healthy, wholesome side dish that compliments any meal!

5 from 1 vote

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Course Salad, Side Dish

Cuisine Mediterranean

Servings 4

Calories 209 kcal

Ingredients

  

1x2x3x

• 2 large cucumbers diced (about 3 cups)
• 1 cup cherry tomatoes diced
• 1/4 cup cup fermented red onions finely diced (adds a unique tang and probiotics)
• 1/2 cup cup fresh cilantro chopped
• 1/2 tsp teaspoon sea salt adjust to taste
• 1 lemon, juiced freshly squeezed
• 15 oz cooked or canned chickpeas (optional)
• 1/2 yellow bell pepper (optional)
• Optional: A drizzle of olive oil or a pinch of black pepper for added depth of flavor.

Instructions

 

• Start by washing the cucumbers, cherry tomatoes, bell pepper and cilantro.
• Use a sharp knife to dice the cucumbers into bite-sized pieces, ensuring uniformity for even flavor distribution. Slice the cherry tomatoes in half, then dice them into small pieces.
• Cut the bell pepper in half, remove seeds and set half aside for another use. The remaining side dice into bite size pieces.
• Roughly dice the fermented red onions for a tangy punch.
• In a large mixing bowl, combine the diced cucumbers, cherry tomatoes, bell pepper and fermented red onions. Gently toss to mix.
• Chop the fresh cilantro and add it to the bowl.
• Sprinkle the sea salt over the mixture and squeeze the juice of one lemon on top.
• Toss everything gently but thoroughly to coat the ingredients evenly.
• Garnish with a sprig of cilantro or a thin lemon slice for an extra touch of beauty.

Nutrition

Serving: 4gCalories: 209kcalCarbohydrates: 36gProtein: 11gFat: 3gSaturated Fat: 0.3gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gSodium: 307mgPotassium: 659mgFiber: 10gSugar: 9gVitamin A: 484IUVitamin C: 46mgCalcium: 83mgIron: 4mg

Keyword cucumber salad, healthy cucumber salad, mediterranean recipes

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