Tomato Cucumber Salad
La ensalada de tomate y pepino es una receta de verano fácil, con ingredientes de temporada, llena de sabor, una receta muy mediterránea.
Tomato Cucumber Salad: A Refreshing, Low-Carb Summer Dish
Nothing screams summer like a vibrant, refreshing salad made with seasonal ingredients. This Tomato Cucumber Salad is a simple yet flavorful dish that’s perfect as a starter, side, or light dinner. Packed with juicy tomatoes, crisp cucumbers, and a zesty lemon-spice dressing, this gluten-free, low-carb recipe captures the essence of Mediterranean cuisine. As a dietitian passionate about nutritional education, I’m thrilled to share this recipe, its health benefits, and its cultural connections to dishes like gazpacho and pipirrana. Let’s dive into this easy, nutrient-packed salad!
Why Choose Tomato Cucumber Salad?
Summer calls for light, effortless meals, for example, that make the most of seasonal produce. This tomato cucumber salad stands out because it’s:
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Low-Carb and Low-Calorie: Only ~17–20 kcal per 100g, thus ideal for weight management.
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Gluten-Free and Vegan: No grains or animal products, therefore suitable for diverse diets.
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Hydrating: High water content from cucumbers and tomatoes, for instance, perfect for hot days.
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Quick and Easy: Ready in under 15 minutes, so great for busy schedules.
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Versatile: Works as a tapa, side, or main, making it a summer staple.
Moreover, its Mediterranean roots connect it to classics like pipirrana, for example, offering authentic flavor with modern health benefits.
Nutritional Benefits of Key Ingredients
This salad is a nutritional gem, delivering hydration and nutrients. Here’s why its ingredients shine:
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Tomatoes:
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Low-Calorie: 17 kcal per 100g, which supports weight control.
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Antioxidants: Lycopene reduces inflammation, for example, lowering heart disease risk.
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Vitamins and Minerals: High in A, C, and potassium, thus boosting immunity and heart health.
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Fiber: Aids digestion when eaten with skin, additionally promoting gut health.
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Cucumbers:
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Hydrating: 90% water, for instance, ideal for summer hydration.
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Low-Calorie: 16 kcal per 100g, therefore perfect for light meals.
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Nutrients: Contains vitamins A, B, C, potassium, and magnesium, for example, supporting metabolism.
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Fiber: Enhances digestion, though cellulose may be tough for some.
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Extra Virgin Olive Oil (EVOO):
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Healthy Fats: Monounsaturated fats lower LDL cholesterol, thus promoting heart health.
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Antioxidants: Polyphenols reduce inflammation, for instance, protecting cells.
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Spice Mix (e.g., Za’atar):
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Flavor Boost: Cumin, thyme, and sumac add depth without calories, for example, enhancing taste.
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Anti-Inflammatory: Spices like cumin offer health benefits, thus supporting wellness.
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In contrast, heavier summer dishes like fried tapas can weigh you down, making this salad a refreshing, nutrient-packed choice.
Prepare a tomato and cucumber salad with seasonal vegetables and enjoy a refreshing dish full of flavor.
Recipe: Tomato Cucumber Salad
This easy recipe yields a vibrant salad for 4–6 servings, perfect as a tapa or side. Let’s get chopping!
Ingredients (Serves 4–6)
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2 large tomatoes (preferably heirloom or seasonal), diced
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1 large cucumber, diced
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1 small green bell pepper, diced
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¼ red onion, thinly sliced (optional, marinated in lemon juice for 10 minutes)
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¼ cup fresh parsley, chopped
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2 tablespoons extra virgin olive oil
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1 tablespoon fresh lemon juice
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½ teaspoon sea salt
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¼ teaspoon black pepper
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Spice Mix: ½ teaspoon each of cumin, thyme, oregano, and onion powder (or 1 teaspoon za’atar)
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Optional: ½ cup crumbled cottage cheese or feta for protein
Instructions
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Prep the Veggies:
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First, dice tomatoes, cucumber, and bell pepper into uniform pieces. If using onion, marinate in lemon juice to soften. Place all veggies in a large bowl.
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Make the Dressing:
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Next, in a small bowl, whisk olive oil, lemon juice, salt, pepper, and spice mix. Adjust seasoning to taste.
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Combine:
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Then, pour dressing over veggies and add parsley. Toss gently to coat. If using cottage cheese or feta, sprinkle on top.
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Rest:
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Let salad sit for 10–15 minutes to meld flavors. Alternatively, refrigerate for 30 minutes for a chilled dish.
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Serve:
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Serve as a tapa with Gluten-Free Cauliflower Tortillas (#), a side with grilled fish, or a light dinner with boiled eggs.
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Store:
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Finally, store in an airtight container in the fridge for 2–3 days. Do not freeze, as veggies lose texture.
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The fresh tomato and cucumber salad is ideal as a starter or to accompany any other dish. In some countries it is eaten for breakfast.
Serving Suggestions
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Tapa: Offer with toothpicks for a Spanish-style appetizer, for example, at gatherings.
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Side Dish: Pair with Leek and Bacon Crustless Quiche (#) for a low-carb meal.
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Main Course: Add tuna, chickpeas, or eggs for a hearty lunch, for instance, with hummus.
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Breakfast: Serve Middle Eastern-style with yogurt and flatbread, thus starting the day fresh.
Customization Options
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Veggie Swaps: Try red bell pepper or radish, for instance, for color and crunch.
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Protein Boost: Add boiled eggs, tuna, or chickpeas, thus making it a main dish.
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Spice Variations: Use smoked paprika or sumac, for example, for a unique twist.
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Cheese Alternatives: Swap cottage cheese for goat cheese or omit for vegan, so it suits all diets.
Mediterranean Connections
This salad shares roots with Mediterranean classics, for example:
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Unblended Gazpacho: Historical Spanish recipes with diced veggies, thus resembling this salad.
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Pipirrana: A Murcian-Andalusian salad with tomato, cucumber, and pepper, often with egg, for instance, similar in prep.
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Middle Eastern Breakfast Salad: Common in Israel with cucumber, tomato, and za’atar, therefore reflecting shared Mediterranean flavors.
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Oliaigua: A Menorcan soup with sautéed veggies and paprika, for example, showcasing regional diversity.
These dishes highlight the Mediterranean diet’s focus on fresh, seasonal produce, making this salad a cultural and nutritional gem.
Fresh cucumber salad is a version of the typical breakfast salad in some Middle Eastern countries.
Nutritional Insights: Tomatoes and Cucumbers
Tomatoes and cucumbers are summer superstars, for example, due to their hydration and low calories. Here’s how they benefit health:
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Hydration: Both are 90–94% water, thus combating summer heat.
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Low-Sodium: Ideal for hypertension, for instance, with high potassium.
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Fiber: Supports digestion, though cucumber’s cellulose may be tough for some.
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Antioxidants: Lycopene (tomatoes) and flavonoids (cucumbers) reduce inflammation, thereby promoting longevity.
In contrast, starchy sides like potato salad (74 kcal, 14.8g carbs per 100g) are heavier, making this salad a lighter choice for summer.
Why You’ll Love This Recipe
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Refreshing and Light: Perfect for hot days, therefore keeping you hydrated.
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Low-Carb and Healthy: Minimal calories, for example, ideal for weight goals.
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Quick Prep: Ready in under 15 minutes, so perfect for busy summers.
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Mediterranean Flair: Authentic flavors, thus evoking Spanish and Middle Eastern cuisine.
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Versatile: Tapa, side, or main, for instance, fitting any meal.
Tips for Perfect Salad
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Uniform Dicing: Cut veggies evenly, otherwise textures vary.
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Marinate Onion: Soften in lemon juice, for example, to reduce sharpness.
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Chill Before Serving: Enhances flavors, thus making it more refreshing.
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Fresh Spices: Grind your own mix, so flavors pop.
You can watch the video recipe below:
If you liked this recipe, you might also be interested in:
This Tomato Cucumber Salad is a refreshing, low-carb dish that captures the joy of summer with seasonal ingredients. For instance, with tomatoes, cucumbers, and a zesty spice dressing, it’s gluten-free, vegan, and ready in under 15 minutes. Moreover, its Mediterranean roots and versatility make it a perfect tapa, side, or main.
As a result, prepare this salad today and savor a healthy, flavorful dish that’s as easy as summer itself!
ENSALADA DE TOMATE Y PEPINO
La ensalada de tomate y pepino es una receta de verano fácil, con ingredientes de temporada, llena de sabor, una receta muy mediterránea.
Ingredients
- 500 gramos tomate (2 tomates grandes)
- 200 gramos pepino (2 pepinos medianos)
- 100 gramos pimiento verde (1 pimento)
- 50 gramos cebolleta (1 cebolleta), opcional.
- 2 cda AOVE
- 1 cda zumo de limón recién exprimido (O vinagre de sidra de manzana, o de Jerez)
- 1/4 cucharadita comino
- 1/4 cucharadita tomillo
- 1/4 cucharadita orégano
- 1 pizca sal marina
- 1 pizca pimienta
Instructions
- Corta todas las verduras en cubitos pequeños, lo más regulares posible.
- Si quieres eliminar el exceso de caldo, pon el tomate sobre un colador y el pipino en otro y deja escurrir.
- Mezcla todo en un bol.
- Mezcla las especias secas en un bol pequeño.
- Prepara en otro recipiente la vinagreta, bate y añade la mezcla de especias.
- Mezcla todo y deja enfríar un poco, sirve la ensalada y si quieres puedes decorarla con perejil fresco picado.
Notes
- Puedes hacer una mezcla de especias a tu gusto.
- El perejil fresco picado le va muy bien, si prefieres cilantro fresco, también es buena idea.
Nutrition Facts
ENSALADA DE TOMATE Y PEPINO
Amount Per Serving
Calories 44
Calories from Fat 9
% Daily Value*
Fat 1g2%
Saturated Fat 1g6%
Sodium 106mg5%
Potassium 426mg12%
Carbohydrates 9g3%
Fiber 3g13%
Sugar 5g6%
Protein 2g4%
Vitamin A 1170IU23%
Vitamin C 40mg48%
Calcium 22mg2%
Iron 1mg6%
* Los porcentajes de Valores Diarios están basados en una dieta de 2000 calorías.
Tried this recipe?Let us know how it was!