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    Home » Side Dishes & Snacks

    Mediterranean Tomato Cucumber Salad

    Published: Jan 17, 2023 · Modified: Jan 27, 2023 by Harriet Britto · Leave a Comment

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    A quick and easy Mediterranean tomato and cucumber salad made with these simple summer ingredients: tomatoes, cucumber, parsley, and a refreshing lemony dressing.

    A close up of a plate of Mediterranean tomato cucumber salad with vegan feta.

    This simple cucumber tomato salad is the perfect base for making quick, easy, light, and healthy meals.  

    You could make this Mediterranean salad recipe for a side to grilled meats, fish, vegetables, or baked or pan-fried Greek marinated tofu or use it as a filling for wraps like a vegan Greek wrap. 

    Jump to:
    • Why You Will Love This Recipe
    • Cost to Make
    • What Is In A Mediterranean Salad?
    • Ingredients
    • Instructions
    • Recipe Tips
    • Serving Size
    • Calories Per Serve
    • Serving Suggestions
    • Variations
    • Storage
    • More Easy Recipes
    • Recipe
    • Feedback

    A Mediterranean tomato cucumber salad is a refreshing side dish made with fresh summer ingredients.

    Tossed in a zesty lemon dressing this salad can be prepared in a few minutes, making it a perfect choice for busy weeknight dinners or lazy weekend meals.

    Why You Will Love This Recipe

    You will love this Mediterranean tomato cucumber salad because:

    • It is so easy and quick to make.
    • It goes so well as a side to different dishes, both vegan and non-vegan.
    • It can be prepared several hours in advance, making it ideal for summer picnics or for sharing at potlucks.
    • It is the ultimate refreshing salad to serve on hot summer days.
    • It is dairy-free, vegan, vegetarian, gluten-free, low carb, and low fat.

    Cost to Make

    Estimated cost = $7.60 or $1.90 a serve

    What Is In A Mediterranean Salad?

    A Mediterranean salad is a salad that uses the flavors and ingredients of the Mediterranean.

    These salads are usually made with a variety of fresh vegetables like tomatoes, cucumbers, onions, and herbs but there are variations that can include bell peppers, olives, capers, cheese, legumes, and protein.

    These salads are typically dressed in a simple lemon juice and olive oil vinaigrette.

    Ingredients

    Please note that below is a guide for some of the ingredients we used in the recipe. The printable recipe further down the page has the complete list of ingredients, including quantities and step-by-step instructions.

    Image of the ingredients needed to make a Greek salad.

    Tomatoes - use ripe bright red tomatoes, like Roma, truss, heirloom tomatoes, or cherry tomatoes.

    Cucumber - English or Lebanese cucumbers are a good choice or use another variety with a thin skin and one that does not have a bitter taste.

    Red onion - or another salad onion are ideal because they are sweet and can be eaten raw.

    Parsley - use fresh for the best flavor. If you can't get fresh, use a teaspoon or two of dry and let it sit in the lemon juice for a few minutes to soften before mixing it into the salad.

    Salt and pepper - add these to taste.

    Extra virgin olive oil - is a staple ingredient in the Mediterranean diet and is often used for its flavor in salads and other dishes.

    Lemon juice adds a bright, tangy flavor to the dressing.

    Optional

    Feta cheese - we like the salty flavor feta adds to this salad, and it is an optional addition to the recipe. Make this recipe dairy-free by using a vegan feta like our tofu feta cheese substitute.

    Instructions

    Cut salad vegetables in a glass bowl.

    Step 1 - Place diced tomatoes, cucumber, and parsley into a large mixing bowl. Season with salt and pepper. 

    Salad dressing in a cup with a spoon.

    Step 2 - Mix the olive oil and lemon juice, in a small cup or bowl. Taste for seasoning and add more salt, pepper, or lemon juice if necessary.

    Salad dressing being poured over a salad.

    Step 3 - Pour the dressing over the salad, toss and garnish with crumbled feta or feta cubes (if using) and serve.

    Recipe Tips

    Use fresh ingredients - use fresh in season vegetables and herbs for the best tasting salad.

    For presentation - cut the cucumbers and tomatoes into even-sized pieces.

    Serve the salad at room temperature - this allows the flavors of the ingredients to meld together and give a better overall taste.

    Salad in a large bowl with small bowl of vegan feta on the side.

    Serving Size

    This recipe serves 4, and a serving size is about 275 grams (9.7 ounces).

    Calories Per Serve

    There are about 132 calories in a serving - the calorie count does not include the feta garnish.

    Serving Suggestions

    Here are some ways you could serve this salad.

    • Serve it as a side dish to a main course of grilled chicken, fish, meatloaf, or pasta.
    • Serve it with grilled or sauteed vegetables like asparagus, zucchini, bell peppers, or vegan meatloaf for a healthy vegan side dish.
    • Use it as a filling for sandwiches, burgers, and wraps.

    Variations

    Instead of using the classic lemon and olive oil dressing as we did in this Mediterranean salad recipe, use a different dressing like one of these:

    • Creamy balsamic dressing - Combine balsamic vinegar, honey, Dijon mustard, and olive oil for a sweet and tangy flavor.
    • Red wine vinaigrette - Mix red wine vinegar, Dijon mustard, garlic, salt, and pepper for a tangy and flavorful dressing.
    • Harissa and honey dressing - Mix harissa paste, honey, and lemon juice for a spicy and sweet dressing.
    • Greek yogurt and herb dressing - Whisk together Greek yogurt, chopped fresh herbs (such as parsley, basil, or dill), garlic, and lemon juice for a creamy and refreshing dressing.
    • Pesto salad dressing - Use store-bought or homemade pesto as a dressing for a bold and flavorful salad.
    • Feta and lemon salad vinaigrette - Crumble feta cheese and mix with olive oil, lemon juice, and garlic for a creamy and tangy dressing.
    • Tahini and lemon dressing - Combine tahini, lemon juice, garlic, and water to make a creamy and nutty dressing.
    • Spicy sumac dressing - Combine sumac, lime juice, olive oil, maple syrup, ginger, and garlic for a spicy and flavorful dressing.

    Or, turn this simple salad into a filling meal by adding other ingredients like:

    • Grains such as rice, bulgur wheat, cooked couscous, or quinoa.
    • Legumes like chickpeas, lentils, or white beans.
    • Meat or plant proteins, like cooked chicken, tofu, or tempeh.
    • Toss in a handful of Kalamata olives.
    • Add more fresh herbs, like mint, dill, cilantro (fresh coriander), or basil.
    • Nuts and seeds like pinenuts, almonds, or sunflower seeds
    • Bulk it up with extra vegetables like capsicum (bell peppers), or green onions.

    Storage

    The salad can be prepared one or two hours in advance and stored in a sealed container in the fridge until ready to serve.

    Leftovers should be consumed with a few days of preparation, provided it has not been left out for too long.

    Two plates of salad with a bowl of salad in the back ground.

    More Easy Recipes

    If you like this easy healthy recipe for Mediterranean cucumber tomato salad, you might also like these:

    • Low-fat vegan mayo
    • Easy sesame ginger tofu
    • Dairy-free coleslaw
    • Japanese pickled cucumbers
    • Broccoli with sesame seeds
    • Stir-fried kailan with miso butter

    If you have tried this or any other of my recipes, don't forget to come back and rate the recipe and leave a comment below, because I love hearing from you!

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    Recipe

    A salad on a white plate with a fork on the side.

    Mediterranean Tomato Cucumber Salad

    Our easy Mediterranean tomato cucumber salad comes together in less than 15 minutes.
    This healthy salad is made with summer tomatoes and cucumbers and tossed in a tangy lemony dressing.
    Serve this as a side dish or turn it into a filling with the addition of other ingredients.
    Print Recipe Pin Recipe
    Prep Time 15 mins
    Cook Time 0 mins
    0 mins
    Total Time 15 mins
    ESTIMATED COST : $7.60 or $1.90 a serve
    Course Salad, Side Dish, Snack
    Cuisine Mediterranean
    Servings 4
    Calories 132 kcal

    Ingredients
      

    Salad

    • 450 grams (15 ounces, 1 pound) of tomatoes, diced
    • 450 grams (15 ounces, 1 pound) of cucumber, diced
    • 150 grams (5 ounces) of red onion, diced
    • 40 grams (1.5 ounces) of fresh parsley, chopped
    • ¼ teaspoon salt or to taste
    • ¼ teaspoon black pepper or to taste
    • 140 grams (5 ounces) of feta,, we used tofu feta

    Dressing

    • 2 tablespoons extra virgin olive oil
    • 2 teaspoons freshly squeezed lemon juice

    Optional

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      Instructions
       

      • Place diced tomatoes, cucumber, and parsley into a large mixing bowl. Season with salt and pepper.
      • Add the olive oil and lemon juice, and mix well. Taste for seasoning and add more salt, pepper, or lemon juice if necessary.
      • Garnish with crumbled feta or feta cubes and serve.

      Notes

      The calorie count does not include the feta garnish.
      Nutrition Facts
      Mediterranean Tomato Cucumber Salad
      Serving Size
       
      1 x 275 grams (9.7 ounces)
      Amount per Serving
      Calories
      132
      % Daily Value*
      Fat
       
      7
      g
      11
      %
      Saturated Fat
       
      1
      g
      6
      %
      Monounsaturated Fat
       
      5
      g
      Polyunsaturated Fat
       
      1
      g
      Trans Fat
       
      0
      g
      Cholesterol
       
      0
      mg
      0
      %
      Sodium
       
      162
      mg
      7
      %
      Potassium
       
      605
      mg
      17
      %
      Carbohydrates
       
      17
      g
      6
      %
      Fiber
       
      4
      g
      17
      %
      Sugar
       
      8
      g
      9
      %
      Protein
       
      3
      g
      6
      %
      * Percent Daily Values are based on a 2000 calorie diet.

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      Hi, I'm Harriet! I am the face behind Soya Eats. I, with my small family team, test, photograph, and create the best possible soya recipes just for you.

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