Name: Cucumber Tomato Onion Salad
Prep time: 10 min
Total time: 10 min
Ingredients: 1 lb medium-size ripe tomatoes ((450 grams)); 1 long English cucumber; 0.5 red onion (finely sliced); 10 basil leaves; 2 tablespoons extra virgin olive oil; 1 tablespoon red vinegar; 1 teaspoon dried oregano; 1 small garlic clove (grated or pressed); 0.5 teaspoon fine salt (plus more to taste); 0.125 teaspoon black pepper

Introduction to Cucumber Tomato Onion Salad

Why You Need This Salad in Your Life

If you’re on the lookout for a dish that is both delicious and healthy, look no further than cucumber tomato onion salad. This vibrant salad is a staple in many kitchens, especially during the warm summer months, but it’s perfect year-round! With its crunchy cucumbers, juicy tomatoes, and zesty onions, it not only tantalizes your taste buds but also provides a refreshing boost of hydration.

Imagine coming home after a long day and whipping up this salad in just five minutes. It’s versatile too—enjoy it as a light lunch, a side dish for grilled meats, or even as a topping over whole grains like quinoa. The ingredients are not only rich in vitamins and minerals but also packed with antioxidants. For those of you interested in nutrition, incorporating vegetables like tomatoes can significantly support heart health by lowering cholesterol levels.

This cucumber tomato onion salad is simple, quick, and adaptable to your taste. You can add your favorite herbs or swap ingredients as needed; check out these ideas from the American Heart Association for more inspiration! So why wait? Dive into this delicious mix and elevate your meals with vibrant flavors and colors.

Ingredients for Cucumber Tomato Onion Salad

To create a vibrant and refreshing Cucumber Tomato Onion Salad, you’ll need a handful of simple, fresh ingredients. Here’s what you’ll need:

1 lb (450 grams) medium-size ripe tomatoes: Choose firm, juicy tomatoes for that perfect burst of flavor. Heirloom or vine-ripened varieties work beautifully!
1 long English cucumber: This variety is not only crunchy but also has a thin skin, meaning no peeling is required!
½ red onion, finely sliced: Red onions bring just the right amount of sweetness to balance the tartness of the tomatoes.
10 basil leaves: Fresh basil adds an aromatic touch, elevating your salad to a whole new level!

Dressing Ingredients:

For a delicious dressing that ties everything together, gather:

2 tablespoons extra virgin olive oil
1 tablespoon red vinegar
1 teaspoon dried oregano
1 small garlic clove, grated or pressed
½ teaspoon fine salt, plus more to taste
⅛ teaspoon black pepper

Feel free to adjust the flavors to your preference, like adding a squeeze of lemon for zest. As you gather your ingredients, think about fresh markets or local farms—there’s something magical about that direct-to-table experience! For inspiration, check out nutrition guidelines to elevate your salad game.

Preparing Cucumber Tomato Onion Salad

Making a vibrant Cucumber Tomato Onion Salad is not only quick but also incredibly satisfying. This colorful summer dish bursts with flavors and is perfect for warm days. Let's walk through the steps of preparing this delightful salad, ensuring it's packed with taste!

Chop the vegetables

Start by gathering your vegetables. You’ll need about 1 lb (450 grams) of ripe tomatoes, 1 long English cucumber, and ½ a red onion. Begin with the tomatoes—cut them into quarters, allowing their juices to mingle. Next, slice the cucumber in half lengthwise, then cut it into thick half-moon slices. A great tip is to leave the skin on the cucumber for added texture and nutrients. Finally, finely slice the red onion; its sharpness will add an excellent contrast to the sweetness of the tomatoes. For a pop of color and freshness, chop 10 basil leaves and set everything aside.

Mix the salad ingredients

In a large mixing bowl, combine all your chopped vegetables. Gently toss them together to ensure an even distribution of colors and textures. At this stage, you may notice that the tomatoes start to release some juice. If you find there’s too much liquid pooling at the bottom, feel free to drain a bit off—too much water can dilute the flavors of your salad.

Prepare the dressing

While your vegetables marinate in their own juices, it’s time to whisk together a delicious dressing. In a jar with a tightly fitting lid, combine 2 tablespoons of extra virgin olive oil, 1 tablespoon of red vinegar, 1 teaspoon of dried oregano, 1 small garlic clove (grated or pressed), ½ teaspoon of fine salt, and ⅛ teaspoon of black pepper. Close the lid and shake vigorously until the ingredients are well combined. Alternatively, if you prefer, whisk them together in a bowl.

Combine and toss

Now that your salad and dressing are ready, it's time to unite them! Pour the dressing over the salad mixture, ensuring all the vegetables get well coated. Toss everything together gently but thoroughly—you're aiming for a beautiful mixture rather than a mushy one. This is where the magic happens, as the flavors start to meld together.

Adjust seasoning and serve

Finally, grab a tasting spoon and sample your salad. This is the moment to adjust the seasoning. If you feel it needs a little more salt or a splash of olive oil, don’t hesitate to make those tweaks. Once you're satisfied, it’s time to serve! You can garnish with extra fresh basil for a nice touch. Enjoy your refreshing Cucumber Tomato Onion Salad as a side dish or a light meal—your taste buds will thank you!

For more quick salad ideas, check out this great resource on healthy salads that offer a variety of nutritious options!

Variations on Cucumber Tomato Onion Salad

Adding a twist to your cucumber tomato onion salad can elevate it to new culinary heights! Here are a couple of variations to try out.

Mediterranean Twist with Feta

For a savory kick, sprinkle crumbled feta cheese over your salad. Its creamy texture and tangy flavor complement the fresh ingredients beautifully. You might also consider adding olives or sun-dried tomatoes for extra Mediterranean flair. This combination not only enhances taste but also amps up your Cucumber Tomato Onion Salad with healthy fats and protein!

Southwest Flair with Avocado and Lime

Craving a zesty vibe? Add ripe avocado chunks and a splash of lime juice to your cucumber tomato onion salad. This not only makes the dish creamier but also brings a refreshing brightness to it. You can even toss in some black beans or corn for additional texture and heartiness, making your salad a complete meal option.

These variations keep things exciting and cater to different taste preferences while maintaining that easy, fresh essence you love! For more variations, check out inspired recipes or explore seasonal vegetables for even more flavor.

Cooking Tips and Notes for Cucumber Tomato Onion Salad

Creating a vibrant Cucumber Tomato Onion Salad is a breeze! Here are a few tips to elevate your salad game:

Choose Fresh Ingredients: Fresh, ripe tomatoes and a firm cucumber truly make this salad shine. Opt for seasonal produce to enhance flavor.
Prevent Excess Water: If your tomatoes seem too juicy, consider draining some liquid before adding the dressing. This helps keep your salad flavorful and not watery.
Customize Your Herbs: While basil adds a lovely note, feel free to experiment with parsley or mint for a twist.
Chill Before Serving: Letting your salad sit in the refrigerator for 15-20 minutes allows the flavors to meld beautifully, creating a delightful dish.

For more insights, check out this guide on salad preparation. Happy cooking!

Serving Suggestions for Cucumber Tomato Onion Salad

This Cucumber Tomato Onion Salad is not just a dish; it's a versatile accompaniment for various meals! Here are some delightful serving suggestions to elevate your dining experience:

Perfect Pairings: Serve it alongside grilled chicken or turkey bacon for a healthy protein boost. It's also fantastic with beef dishes, adding a refreshing crunch that complements heartier flavors.
Add Some Crunch: For extra texture, toss in some crumbled feta cheese or sliced avocado. They bring an exciting creaminess that balances the vibrant veggies perfectly.
Light Lunch: Enjoy this salad as a light lunch option by adding chickpeas or quinoa for a filling and nutritious meal.
Enhance with Herbs: A sprinkle of fresh dill or parsley can elevate the flavor profile even further.

For ideas on pairing these dishes, check out Bon Appétit for more serving tips and inspiration.

Time Breakdown for Cucumber Tomato Onion Salad

Preparation Time
In just 10 minutes, you can whip up this delightful Cucumber Tomato Onion Salad, making it the perfect go-to dish for a quick meal or gathering.

Total Time
With a total time of only 10 minutes, this salad is not only refreshing but also incredibly efficient for busy weekdays or spontaneous dinner parties. You’ll have a healthy, vibrant dish ready in no time!

Looking for tips on how to elevate your salad? Check out these salad hacks that can turn any dish into a culinary masterpiece!

Nutritional Facts for Cucumber Tomato Onion Salad

Calories

This Cucumber Tomato Onion Salad packs a light punch with approximately 341 calories per serving. It’s a guilt-free choice for those warm summer days when you want something refreshing without overloading on calories. Perfect for a quick lunch or as a side!

Sodium

Worried about sodium intake? This salad is a winner! With around 17mg of sodium, it keeps your heart healthy while still providing delicious flavor. You can enjoy every bite without the worry of excess salt, making it ideal for a balanced diet.

For more insights on healthy eating, check out resources like Harvard Health for up-to-date information on nutrition!

Whether you're prepping for a casual get-together or simply craving a fresh dish, this salad not only satisfies your taste buds but also aligns with nutritious eating habits. Enjoy the crunch and freshness while feeling good about your choices!

FAQs about Cucumber Tomato Onion Salad

How long can I store this salad?

This cucumber tomato onion salad is best enjoyed fresh, but you can store it in the refrigerator for up to 2 days. Just keep it in an airtight container to maintain its crispness. However, be aware that the tomatoes may release more juice over time, which could make the salad watery.

Can I make this salad in advance?

Absolutely! You can prepare the salad a few hours ahead of time. Just mix the veggies and store the salad separately from the dressing until you're ready to serve. This will keep the cucumbers crunchy and the flavors vibrant. Want to learn more about meal prepping? Check out this great article on meal prep tips.

What can I add for extra protein?

If you're looking to boost the protein content of your cucumber tomato onion salad, consider adding items like chickpeas, tofu, grilled chicken, or even some Turkey Bacon strips! These options complement the fresh ingredients beautifully and make for a more filling meal. Plus, they add intriguing flavors and textures that make every bite interesting.

Conclusion on Cucumber Tomato Onion Salad

In conclusion, this Cucumber Tomato Onion Salad is a delightful dish that brings together freshness and flavor in every bite. Perfect for summer gatherings or a light lunch, it's quick to prepare and inherently healthy. Give it a try, and let its simplicity delight your taste buds!