Mediterranean Cucumber Salad

Ingredients

• 2 largefresh cucumbers, diced
• 300 g (2 cups)grape tomatoes, diced
• 75 g (½ cup)red onion, chopped
• 45 ml (3 tablespoons)fresh mint leaves, chopped
• 60 ml (4 tablespoons)fresh parsley, chopped
• 30 ml (2 tablespoons)extra virgin olive oil
• 15 ml (1 tablespoon)fresh lemon juice
• to tastesalt and black pepper

Instructions

1. 1

   Prepare the vegetables

   Wash all the vegetables thoroughly. Dice the cucumbers and tomatoes, then chop the onion, mint and parsley.

2. 2

   Mix the dressing

   Put the olive oil, lemon juice, salt and black pepper in a small bowl or jar. Whisk or shake until blended.

3. 3

   Toss the salad

   Add the cucumbers, tomatoes, onion, mint and parsley to a large bowl. Pour over the dressing and toss until everything is evenly coated.

4. 4

   Serve or chill

   Serve straight away, or chill for about 30 minutes to let the flavours develop.

What is Mediterranean cucumber salad?

This is a fresh, chopped salad built around cucumber, tomatoes, herbs and a light lemon-and-olive-oil dressing. It draws on familiar Mediterranean ingredients, though versions of cucumber and tomato salads vary across the region.

Here, mint and parsley bring a fragrant finish, while the quick dressing lets the vegetables stay crisp and juicy. The short preparation time makes it handy alongside a larger meal or as a simple starter.

Nutrition and macros by portion

The nutrition label shows one serving as written: 80 calories, 1g protein, 9g carbs, 6g fat.

The olive oil supplies most of the fat, while the cucumber, tomatoes and onion provide most of the carbohydrates. The listed nutrition indicates a small amount of protein, so pair a serving with grilled fish, chicken or beans to make the plate more substantial.

Choosing the vegetables

Cucumbers: Choose firm cucumbers with unblemished skins, and dice them into pieces that are easy to pick up with a fork. If they are especially watery, remove the seeds before cutting.

Tomatoes: Grape tomatoes hold their shape well when diced and add sweetness. Cut them to a similar size to the cucumber so the salad is easy to eat.

Making the dressing

Oil and lemon: Whisking or shaking the olive oil and lemon juice briefly combines them for an even coating. Season gradually, since the vegetables will taste different once dressed.

Seasoning: Salt and pepper are added to taste rather than in a fixed quantity. Taste a dressed piece of cucumber or tomato and adjust before serving.

Keeping the salad crisp

Cut evenly: Similar-sized pieces make each forkful balanced and help the dressing spread throughout the bowl. A sharp knife also cuts the tomatoes cleanly instead of crushing them.

Dress at the end: Toss the vegetables with the dressing just before serving if you want the crispest texture. Salt draws moisture from the vegetables, so the salad softens as it sits.

How to serve it

Pairings: Serve the salad beside grilled meat, fish or seafood, or add it to a spread of warm flatbread and other small dishes. Its cool, tangy flavour works well alongside richly seasoned food.

For a light meal, serve a generous bowl with bread or a protein of your choice. If preparing ahead, keep the dressing separate until just before serving.

Timing and chilling

Preparation: The vegetables and herbs are simply washed, chopped and tossed, so the salad can be ready in about 15 minutes. Keep the pieces fairly uniform to make the preparation and serving straightforward.

Chilling: The recipe allows about 30 minutes in the fridge for the flavours to mingle. This is optional; serve immediately if you prefer the vegetables at their crunchiest.

Recipe notes & tips

• Dry the washed vegetables well so excess water does not dilute the dressing.
• Cut the cucumber and tomatoes into similar-sized pieces for an even mix.
• Chop the herbs shortly before serving to preserve their fresh aroma.
• Shake the dressing in a jar if you do not have a whisk to hand.
• Taste the salad after tossing and adjust the salt, pepper or lemon to suit.

Variations

• Add feta: Crumble it over the salad just before serving for a salty, creamy addition.
• Add olives: Toss in sliced olives for a briny flavour.
• Use dill: Replace some or all of the mint with chopped fresh dill.
• Add pepper: Dice a sweet pepper and toss it in with the other vegetables.
• Make it more filling: Add rinsed chickpeas and serve as a light lunch.

Common mistakes to avoid

• Wet vegetables: Excess water thins the dressing; dry the produce after washing.
• Overmixing: Rough tossing can break up the tomatoes; fold the salad gently.
• Dressing too early: The vegetables release liquid as they sit; dress just before serving for the crispest result.
• Large uneven pieces: They make the salad harder to eat; aim for similar-sized dice.
• Skipping the taste check: Seasoning needs can vary; taste after tossing and adjust before serving.

How to store

Store leftovers in an airtight container in the fridge and eat within 1–2 days; the vegetables will soften as they sit. This salad is best served cold and does not need reheating. For make-ahead preparation, keep the dressing separate and toss it through just before serving.

Frequently asked questions