A Mediterranean cucumber salad recipe is one of the easiest and healthiest dishes you can prepare in just a few minutes. It is light, refreshing, and packed with vibrant flavors, making it a great option for a side dish or a quick lunch. Because this salad uses simple and fresh ingredients, it is both nutritious and low in calories.
If you are looking for a dish that pairs well with grilled meats, seafood, or Mediterranean platters, this recipe is the perfect choice. The combination of crisp cucumbers, juicy tomatoes, tangy feta cheese, and zesty dressing creates a well-balanced dish that enhances any meal. Additionally, this salad requires minimal preparation, making it ideal for busy days.
Below, you will find a detailed guide on how to prepare this flavorful salad, including ingredient choices, dressing variations, storage tips, and nutritional information.
Table of Contents
Why This Mediterranean Cucumber Salad Recipe Stands Out
This Mediterranean cucumber salad recipe offers several benefits that make it a must-try dish. The combination of fresh ingredients and a light dressing ensures a crisp and flavorful taste.
Key Benefits of This Recipe:
- Quick Preparation – The salad is ready in just 5 minutes, making it perfect for busy days.
- Nutrient-Rich – Packed with vitamins A, C, and K, along with fiber and healthy fats.
- Versatile – Works well as a side dish, appetizer, or light meal.
- Low in Calories – A single serving contains approximately 120 calories.
- Mediterranean Flavors – Features fresh herbs, lemon, and olive oil for an authentic taste.
The Mediterranean diet is known for its health benefits, including improved heart health and reduced inflammation. This salad aligns perfectly with those principles, providing a nutritious and delicious addition to any meal.
Ingredients for the Mediterranean Cucumber Salad Recipe
To prepare this Mediterranean cucumber salad recipe, you need fresh vegetables, a simple dressing, and flavorful toppings. The following ingredients create a well-balanced combination of textures and flavors.
Main Ingredients:
- 2 large cucumbers – Use Persian or English cucumbers for the best texture.
- 1 cup cherry tomatoes – Can be substituted with diced Roma tomatoes.
- ¼ medium red onion – Thinly sliced; soak in water for a milder taste.
- ½ cup feta cheese – Crumbled; can be replaced with goat cheese or omitted for a vegan version.
- ¼ cup Kalamata olives (optional) – Adds a briny flavor; green olives can also be used.
- 2 tablespoons fresh parsley – Finely chopped for a refreshing taste.
- 1 tablespoon fresh mint (optional) – Enhances freshness but can be skipped.
Dressing Ingredients:
- 3 tablespoons extra virgin olive oil – Use high-quality olive oil for the best flavor.
- 1 tablespoon fresh lemon juice – Can be substituted with apple cider vinegar.
- 1 tablespoon red wine vinegar – Adds acidity and enhances the flavors.
- 1 clove garlic, minced – Fresh garlic provides the best taste, but garlic powder can be used.
- ½ teaspoon dried oregano – Can be replaced with Italian seasoning.
- Salt and black pepper to taste – Adjust based on personal preference.
Using fresh, high-quality ingredients will ensure that this Mediterranean cucumber salad recipe delivers the best flavor and texture.
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Mediterranean Cucumber Salad Recipe: A Quick and Healthy Dish
- Total Time: 5 minutes
Ingredients
- 2 large cucumbers – Persian or English cucumbers for best texture
- 1 cup cherry tomatoes – Halved; can substitute with diced Roma tomatoes
- ¼ medium red onion – Thinly sliced; soak in water for a milder taste
- ½ cup feta cheese – Crumbled; can substitute with goat cheese or omit for a vegan version
- ¼ cup Kalamata olives (optional) – Adds a briny flavor; green olives can also be used
- 2 tablespoons fresh parsley – Finely chopped for a refreshing taste
- 1 tablespoon fresh mint (optional) – Enhances freshness but can be skipped
- Dressing Ingredients:
- 3 tablespoons extra virgin olive oil – Use high-quality for the best flavor
- 1 tablespoon fresh lemon juice – Can substitute with apple cider vinegar
- 1 tablespoon red wine vinegar – Adds acidity and enhances the flavors
- 1 clove garlic, minced – Fresh garlic provides the best taste, but garlic powder can be used
- ½ teaspoon dried oregano – Can be replaced with Italian seasoning
- Salt and black pepper to taste – Adjust based on personal preference
Instructions
Prepare the Vegetables
- Wash and dry the cucumbers, tomatoes, and herbs.
- Slice the cucumbers into thin rounds or half-moons.
- Halve the cherry tomatoes and thinly slice the red onion.
- If using olives, slice them into rings.
Make the Dressing
- In a small bowl, whisk together olive oil, lemon juice, red wine vinegar, minced garlic, dried oregano, salt, and pepper until well combined.
Assemble the Salad
- In a large bowl, combine cucumbers, tomatoes, red onion, olives, and feta cheese.
- Pour the dressing over the ingredients and gently toss until everything is evenly coated.
Let the Flavors Marinate
- Allow the salad to sit for 5-10 minutes to enhance the flavors before serving.
Serve and Enjoy
- Serve chilled or at room temperature.
- Pair with grilled chicken, fish, or pita bread for a complete Mediterranean meal.
- Prep Time: 5 minutes
Step-by-Step Instructions to Prepare the Salad
Step 1: Prepare the Vegetables
Wash and dry the cucumbers, tomatoes, and herbs thoroughly. Then, slice the cucumbers into thin rounds or half-moons. Halve the cherry tomatoes and thinly slice the red onion. If using olives, slice them into rings for easier mixing.
Step 2: Make the Dressing
In a small bowl, whisk together the olive oil, lemon juice, red wine vinegar, minced garlic, dried oregano, salt, and pepper. Ensure the mixture is well combined before setting it aside.
Step 3: Assemble the Salad
In a large bowl, combine the cucumbers, tomatoes, red onion, olives, and feta cheese. Pour the dressing over the ingredients and gently toss until everything is evenly coated.
Step 4: Let the Flavors Marinate
For the best flavor, let the salad sit for at least 5-10 minutes before serving. This allows the dressing to penetrate the vegetables, enhancing the overall taste.
Step 5: Serve and Enjoy
Serve the salad chilled or at room temperature. Pair it with grilled chicken, fish, or pita bread for a complete Mediterranean meal.
Detailed Nutritional Information
This Mediterranean cucumber salad recipe is not only refreshing but also highly nutritious. It contains essential vitamins, minerals, fiber, and healthy fats, making it an excellent choice for a balanced diet. Below is a comprehensive breakdown of the nutrients in this salad, based on a 1-cup serving.
Macronutrient Breakdown
| Nutrient | Amount per Serving | % Daily Value* |
|---|---|---|
| Calories | 120 kcal | 6% |
| Carbohydrates | 10 g | 3% |
| Protein | 4 g | 8% |
| Fat | 8 g | 12% |
| Fiber | 2 g | 8% |
- Calories: This salad is naturally low in calories, making it a great option for weight management. The ingredients provide energy while keeping the calorie count controlled.
- Carbohydrates: The carbs mainly come from cucumbers, tomatoes, and red onions, which are all low in sugars and provide essential fiber.
- Protein: Feta cheese contributes most of the protein, making this salad slightly more filling. If you want more protein, consider adding chickpeas or grilled chicken.
- Fat: The fats in this salad are primarily from extra virgin olive oil, which contains heart-healthy monounsaturated fats. These fats support cardiovascular health and help with nutrient absorption.
- Fiber: This salad offers 2 grams of fiber per serving, which supports digestion, helps regulate blood sugar, and keeps you full longer.
Vitamin and Mineral Content
| Nutrient | Amount per Serving | % Daily Value* |
|---|---|---|
| Vitamin A | 10% | – |
| Vitamin C | 15% | – |
| Calcium | 12% | – |
| Iron | 5% | – |
| Potassium | 250 mg | 7% |
- Vitamin A: Found in cucumbers and parsley, vitamin A supports eye health, immune function, and skin regeneration.
- Vitamin C: Tomatoes, lemon juice, and parsley provide a significant amount of vitamin C, which helps boost immunity and improve iron absorption.
- Calcium: Feta cheese is a good source of calcium, which is essential for bone strength and muscle function.
- Iron: This salad contains some iron, which helps transport oxygen in the blood and supports energy production.
- Potassium: Cucumbers and tomatoes contribute potassium, an electrolyte that helps regulate blood pressure and maintain fluid balance.
Health Benefits of This Mediterranean Cucumber Salad Recipe
This salad offers a variety of health benefits, thanks to its nutrient-dense ingredients.
1. Supports Heart Health
The olive oil and olives in this salad provide heart-healthy fats that help reduce bad cholesterol (LDL) and increase good cholesterol (HDL). The potassium content also helps regulate blood pressure, reducing the risk of cardiovascular disease.
2. Aids Digestion
The fiber from cucumbers, tomatoes, and onions promotes better digestion by supporting gut health and preventing constipation. Additionally, the vinegar and lemon juice help stimulate digestive enzymes.
3. Promotes Weight Management
Since this salad is low in calories and high in fiber, it can help control hunger and prevent overeating. The combination of protein, healthy fats, and fiber makes it a satisfying meal or side dish.
4. Enhances Hydration
Cucumbers are composed of over 95% water, making them one of the most hydrating vegetables. This salad helps replenish fluids, especially in hot weather or after exercise.
5. Provides Antioxidant Protection
Tomatoes, parsley, and olive oil contain powerful antioxidants, such as lycopene, polyphenols, and flavonoids, which help combat inflammation and reduce the risk of chronic diseases.
How to Make This Salad Even Healthier
While this Mediterranean cucumber salad recipe is already packed with nutrients, you can make it even healthier by making a few simple adjustments.
- Reduce sodium – Use low-sodium feta cheese or omit the salt if you are on a low-sodium diet.
- Increase protein – Add chickpeas, grilled chicken, or quinoa for a more protein-rich meal.
- Boost fiber – Mix in avocado, spinach, or extra vegetables for added fiber and nutrients.
- Lower fat content – Reduce the amount of olive oil or use a light vinaigrette to lower the overall fat content while maintaining flavor.
“For a more fiber-rich alternative, consider trying this 10-Minute Dense Bean Salad Recipe, packed with protein and hearty ingredients.”
Final Thoughts on Nutritional Value
This Mediterranean cucumber salad recipe is an excellent choice for anyone looking to maintain a healthy, balanced diet. It provides essential vitamins, minerals, and healthy fats while being low in calories and high in fiber.
By incorporating more whole, natural ingredients, this salad contributes to better digestion, heart health, and hydration. Whether you enjoy it as a light meal, side dish, or part of a Mediterranean-inspired feast, this recipe offers both flavor and nutrition in every bite.
Storage Tips and Make-Ahead Instructions
This salad is best enjoyed fresh, but you can store leftovers for later. Proper storage ensures that the vegetables retain their crunch while preventing sogginess.
- Refrigeration: Store in an airtight container for up to 2 days.
- Avoid Excess Moisture: Drain any liquid that accumulates before serving leftovers.
- Keep Dressing Separate: If making ahead, store the dressing separately and mix just before serving.
For meal prep, chop the vegetables in advance and refrigerate them in a sealed container. Add the dressing and feta cheese right before serving for the freshest taste.
Variations and Additions
This Mediterranean cucumber salad recipe is highly customizable. You can modify it to suit different preferences and dietary needs.
Popular Variations:
- Add Protein: Mix in grilled chicken, shrimp, or chickpeas for a heartier meal.
- Make It Creamy: Stir in a spoonful of Greek yogurt for a tangy, creamy texture.
- Increase Fiber: Add quinoa or bulgur wheat for a more filling salad.
- Spice It Up: Sprinkle in red pepper flakes for a mild kick.
These variations ensure that the salad remains exciting and adaptable for different occasions.
“If you enjoy flavorful salads, you might also like this Buffalo Chicken Salad Recipe, which adds a spicy twist to your meal.”
Mediterranean Cucumber Salad Recipe FAQs: Ingredients, Preparation, and Expert Tips
What’s in Mediterranean Cucumber Salad?
A Mediterranean cucumber salad typically consists of fresh cucumbers, cherry tomatoes, red onions, feta cheese, and olives, all tossed in a simple dressing made from olive oil, lemon juice, red wine vinegar, garlic, and oregano. Some variations may include parsley, mint, or chickpeas to enhance flavor and texture. This refreshing salad is a staple in Mediterranean cuisine, offering a balance of crisp vegetables and tangy, savory flavors.
“For another refreshing take on cucumbers, check out this Viral Cucumber Salad, which has been gaining popularity for its unique flavors.”
What Ingredients Are in a Mediterranean Salad?
A Mediterranean salad often includes leafy greens, cucumbers, tomatoes, onions, olives, and feta cheese, combined with extra virgin olive oil, vinegar, lemon juice, and fresh herbs. Some versions add grilled chicken, chickpeas, or bell peppers for extra protein and crunch. The key to an authentic Mediterranean salad is using high-quality, fresh ingredients and a light, flavorful dressing.
How to Make Greek Cucumber Salad?
A Greek cucumber salad, also known as Horiatiki, is a variation of a traditional Mediterranean salad. To make it:
- Slice cucumbers into thin rounds or half-moons.
- Add diced tomatoes, sliced red onions, and Kalamata olives.
- Crumble feta cheese on top for a creamy, tangy flavor.
- Prepare the dressing by mixing olive oil, red wine vinegar, lemon juice, oregano, salt, and pepper.
- Toss everything together and let it sit for a few minutes to enhance the flavors.
Unlike other salads, Greek cucumber salad is typically served without lettuce, allowing the bold flavors of the fresh ingredients to shine.
Why Soak Cucumbers in Salt Water Before Making Cucumber Salad?
Soaking cucumbers in salt water helps to draw out excess moisture, preventing the salad from becoming watery. This process enhances the crispness of the cucumbers while also reducing bitterness. The salt also slightly enhances the flavor, making the cucumbers taste more refreshing and less bland. Ideally, cucumbers should be soaked for 15 to 30 minutes before being rinsed and added to the salad.
Should I Rinse Cucumbers After Salting Them?
Yes, after soaking cucumbers in salt water, it is best to rinse them under cold water to remove any excess salt. After rinsing, pat them dry with a paper towel to prevent excess moisture from diluting the salad dressing. This step ensures that the cucumbers maintain their crisp texture while preventing the salad from becoming overly salty.
What Is in Din Tai Fung Cucumber Salad?
The Din Tai Fung cucumber salad is a famous Taiwanese-style cucumber appetizer known for its refreshing and slightly spicy taste. It consists of:
- Sliced Persian cucumbers (or baby cucumbers)
- Garlic-infused dressing made from soy sauce, rice vinegar, and sesame oil
- A touch of sugar to balance acidity
- Chili oil or red pepper flakes for mild heat
- Toasted sesame seeds for extra crunch and aroma
This dish differs from the Mediterranean cucumber salad recipe by using Asian-inspired seasonings, but both share the refreshing taste and crisp texture of fresh cucumbers.
Final Thoughts
This Mediterranean cucumber salad recipe is a simple yet flavorful dish that fits well into any meal plan. Its combination of fresh ingredients and a light dressing creates a perfect balance of taste and nutrition. Whether served as a side dish or a standalone meal, it delivers a refreshing experience with every bite.
By using high-quality vegetables and a homemade dressing, you can create a dish that is both healthy and satisfying. Try this recipe today and enjoy the flavors of the Mediterranean in just a few minutes.