This Mediterranean Greek Cucumber and Tomato Salad is fresh, colorful, crunchy, and full of classic Greek flavors. We prepare this salad with crisp cucumber, juicy tomatoes, red onion, Kalamata olives, feta cheese, olive oil, lemon juice, garlic, and oregano. This salad has approximately 185 calories and 7 g of net carbs. We make this salad in about 15 minutes without cooking. This Mediterranean Greek Cucumber and Tomato Salad is ideal for lunch, dinner, picnics, summer gatherings, family meals, and Mediterranean-inspired dishes. You can refrigerate this salad for almost 2 days, but freezing is not suggested. You can serve this salad with Grilled Chicken, Grilled Fish, Hummus, Whole-Grain Pita, or Roasted Vegetables.
STATS:
- Course: Salad, Side Dish
- No. of Calories: 185 kcal
- Diet: Mediterranean
- Prep time: 15 minutes
- Cuisine: Greek, Mediterranean
- Cook time: 0 minutes
- Portion size: 1 cup
- Cooking mode: No-cook
- Total servings: 4
- Difficulty level: Easy
- Total time: 15 minutes
TOOLS:
- Bowl
- Cutting board
- Knife
- Small dish
- Whisk
INGREDIENTS:
SALAD:
- 2 cups cucumber
- 2 cups cherry tomatoes
- ½ cup red onion
- ½ cup Kalamata olives
- ½ cup feta cheese
DRESSING:
- ¼ cup olive oil
- ¼ tsp black pepper
- 2 tbsp lemon juice
- 1 tbsp parsley
- 1 tsp oregano
- ½ tsp garlic
- ¼ tsp salt
INGREDIENT NOTES AND THEIR SUBSTITUTIONS:
CUCUMBER:
- We use fresh cucumber to provide a crisp and refreshing texture. As a further choice, you might utilize Persian cucumber.
TOMATOES:
- We use cherry tomatoes to provide juicy texture and natural sweetness. You can also use Roma tomatoes or other firm tomatoes.
RED ONION:
- Red onion provides a mild sharp flavor and crunch. You can replace it with shallots.
KALAMATA OLIVES:
- Kalamata olives provide a classic Greek flavor and savory taste. Black olives might be utilized as a different choice.
FETA CHEESE:
- Feta cheese provides a creamy and salty flavor. You can replace it with goat cheese.
OLIVE OIL:
- Olive oil provides a rich Mediterranean flavor. Avocado oil can be used as an alternative.
LEMON JUICE:
- Lemon juice adds freshness and acidity to the dressing. Red wine vinegar can be used instead.
OREGANO:
- Oregano provides classic Greek flavor. You can use fresh oregano as an alternative.
INSTRUCTIONS:
- Include the feta cheese, cucumber, Kalamata olives, tomatoes, and red onion in a big dish.
- Whisk the black pepper, olive oil, salt, lemon juice, oregano, & garlic in a small dish.
- Spread the dressing on the salad.
- Carefully mix every elements till perfectly blended.
- Include the fresh parsley and gently whisk.
- Refrigerate for almost fifteen minutes or serve quickly.
TIPS:
- We utilize fresh and ripe veggies for a perfect flavor.
- Utilize firm tomatoes to avoid the salad from getting watery.
- Avoid mixing the feta cheese.
- Include the dressing just before eating to get a fresher texture.
SERVING SUGGESTIONS:
PROTEIN PAIRINGS:
- Grilled Chicken
- Grilled Fish
- Grilled Shrimp
- Tuna
- Chickpeas
MEDITERRANEAN PAIRINGS:
- Hummus
- Whole-Grain Pita
- Roasted Vegetables
- Greek Yogurt
- Olive Tapenade
STORAGE INFORMATION:
FRIDGE:
- Put this salad in a closed box and refrigerate it for almost 2 days.
FREEZER:
- We do not suggest storing this fresh salad, as the tomatoes and cucumber will be soft and watery after defrosting.
FAQs:
Could we prepare this salad earlier?
- Yes, you can make it a few hours beforehand, and then serve and chill it.
Will we utilize regular tomatoes?
- Yes, you may use Roma tomatoes or other ripe, firm tomatoes.
May we prepare this salad without feta?
- Yes, you may skip the feta or alternate it with goat cheese.
Is this salad vegetarian?
- Yes, this Mediterranean salad is vegetarian.
Could we include protein?
- Yes, you can use the chickpeas, grilled chicken, tuna, or shrimp.
NUTRITIONAL INFORMATIONS:
Proteins: 5 g
Caloric Content: 185 kcal
Net carbs: 7 g
Sodium: 430 mg
Fiber: 2 g
Sugar: 4 g
Fats: 15 g
Portion Size: 1 cup
Total carbs: 9 g