Best Cucumber Tomato Salad: 5-Minute Healthy Recipe

Introduction

Did you know that over 87% of Americans are not consuming enough vegetables daily, despite their numerous health benefits? This simple Cucumber Tomato Salad might be the delicious solution you’ve been looking for. Combining crisp cucumbers with juicy tomatoes, this refreshing dish offers a perfect balance of flavors and nutrients that can be prepared in just 5 minutes. Whether you’re looking for quick meals or healthy lunch options, this easy summer recipe will satisfy your taste buds while boosting your vegetable intake without requiring any cooking skills.

Why is it Perfect for You?

🔹 It’s incredibly versatile and can be enjoyed as a standalone light meal or as a side dish.
🔹 The ingredients are affordable and available year-round, making it budget-friendly.
🔹 This Cucumber Tomato Salad is packed with vitamins, minerals, and antioxidants.
🔹 It’s suitable for nearly all dietary preferences—vegan, vegetarian, gluten-free, and low-carb.

Ingredients List

Transform your kitchen into a Mediterranean paradise with these simple, fresh ingredients:

2 large cucumbers, thinly sliced (English or Persian varieties work best for their crisp texture)
4 ripe tomatoes, diced (Roma or vine-ripened for optimal sweetness)
1/2 red onion, thinly sliced (can substitute with green onions for a milder flavor)
1/4 cup fresh herbs (mix of dill, parsley, and mint for a vibrant flavor profile)
3 tablespoons extra virgin olive oil
2 tablespoons fresh lemon juice
1 teaspoon sea salt (or to taste)
1/2 teaspoon freshly ground black pepper
Optional: 1/2 cup crumbled feta cheese (omit for vegan option)
Optional: 1 clove minced garlic for extra punch

Preparation Time and Servings

Preparation Time: 5 minutes
Cooking Time: 0 minutes
Total Time: 5 minutes
Servings: 4

This cucumber tomato salad comes together 75% faster than most home-cooked side dishes, making it perfect for those busy weeknights when you need something nutritious in a flash!

Step-by-Step Instructions

Step 1: Prepare the Vegetables

Wash all produce thoroughly under cool running water. Slice cucumbers into thin rounds (about 1/4 inch thick). If using English cucumbers, no need to peel or seed them! Dice tomatoes into bite-sized chunks, capturing all the flavorful juices. Thinly slice the red onion into delicate half-moons.

Step 2: Combine the Ingredients

In a large bowl, gently toss together the cucumber slices, diced tomatoes, and sliced red onion. This colorful combination creates the perfect canvas for your dressing and seasonings.

Step 3: Add Fresh Herbs

Finely chop your selected herbs and sprinkle them over the vegetable mixture. The herbs not only add beautiful color contrast but also introduce complex flavor notes that elevate this simple salad.

Step 4: Dress the Salad

Whisk together olive oil, lemon juice, salt, and pepper in a small bowl until emulsified. Pour this vibrant dressing over your salad and toss gently to ensure every piece gets coated with goodness.

Step 5: Final Touches

If using, add crumbled feta cheese and toss once more. For the best flavor experience, allow the salad to rest for 5-10 minutes before serving, letting the flavors meld together perfectly.

Nutritional Information

This refreshing cucumber tomato salad isn’t just delicious—it’s nutritionally dense too! Rich in vitamins A, C, and K, plus potassium and antioxidants, this salad supports immune function, hydration, and overall wellness.

Calories per person

Each generous serving contains approximately 120 calories (165 with feta cheese), making it an excellent choice for those monitoring caloric intake without sacrificing flavor or satisfaction.

Healthier Alternatives for the Recipe

Replace olive oil with avocado oil for additional heart-healthy benefits
Add a cup of cooked quinoa to transform it into a complete protein-rich meal
Incorporate sliced avocado for healthy fats and creaminess without the dairy
Use a splash of apple cider vinegar instead of lemon juice for a probiotic boost
Add diced bell peppers for extra crunch and vitamin C

Serving Suggestions

Serve this vibrant cucumber tomato salad alongside grilled chicken or fish for a complete meal. It also pairs beautifully with Mediterranean dishes like hummus, pita, and falafel. For an elegant presentation, serve in a shallow white bowl garnished with extra herb sprigs and a drizzle of high-quality olive oil.

Storing Tips for the Recipe

This salad is best enjoyed fresh, but can be stored in an airtight container in the refrigerator for up to 24 hours. For optimal freshness, store the dressing separately and combine just before serving. If preparing ahead, slice vegetables and store them wrapped in paper towels to absorb excess moisture.

Conclusion

This 5-minute cucumber tomato salad proves that healthy eating doesn’t have to be complicated or time-consuming. With its perfect balance of flavors, impressive nutritional profile, and incredible versatility, it deserves a regular spot in your meal rotation. Give this refreshing dish a try today and discover how simple ingredients can create extraordinary flavors!

FAQs

Can I make this cucumber tomato salad ahead of time?
While best enjoyed fresh, you can prepare the components up to 24 hours ahead and assemble just before serving.

Is this recipe suitable for diabetics?
Yes! This low-carb, high-fiber salad has minimal impact on blood sugar levels, making it an excellent choice for those managing diabetes.

How can I make this salad more filling?
Add protein sources like chickpeas, grilled chicken, or quinoa to transform it into a satisfying main dish.

Can I use dried herbs instead of fresh?
Fresh herbs provide optimal flavor, but in a pinch, use 1/3 the amount of dried herbs (about 1-1.5 teaspoons total).

Will this salad keep well for lunch the next day?
For best results, store the dressing separately and add just before eating to prevent sogginess.