Easy Summer Cucumber Tomato Salad Recipe: Fresh, Healthy, and Delicious
Summer is here, and what better way to celebrate the season than with a salad that’s fresh, easy to prepare, and full of flavor? This Cucumber Tomato Salad is the perfect dish for any summer gathering or a simple weeknight dinner. Packed with nutritious ingredients and topped with a tangy vinaigrette, it’s a versatile recipe that pairs well with almost anything—or even stands alone as a light meal. Let’s dive into why this salad is the ultimate choice for a hot day.
Health Benefits of Key Ingredients
The magic of this Cucumber Tomato Salad lies in its simple, nutrient-rich ingredients. Let’s explore why each component is not only delicious but also fantastic for your health:
- Cucumber: Cucumbers are incredibly hydrating and low in calories. They also contain polyphenol compounds that help combat aging caused by oxidative stress—perfect for glowing skin this summer.
- Tomato: Tomatoes are a rich source of lycopene, one of the world’s most powerful antioxidants. Lycopene is linked to heart health and may even help protect against UV radiation—another bonus for sunny days!
- Red Onion: Onions are a fantastic way to boost immunity. They’re loaded with antioxidants that provide protection against chronic diseases, including certain types of cancers.
- Olive Oil & Vinegar: High-quality extra virgin olive oil contains anti-inflammatory properties and heart-healthy fats. Pairing it with white wine vinegar creates a dressing that helps stabilize blood sugar levels and promote overall well-being.
Ingredients and Substitutions
While you can find the detailed recipe attached, here’s a quick rundown of the ingredients. Feel free to substitute based on availability or taste:
- Cucumber: Standard cucumber or Persian cucumber for a sweeter bite.
- Tomato: Use any variety—Roma, heirloom, or cherry tomatoes all work well.
- Red Onion: Can be substituted with shallots for a milder flavor.
- White Wine Vinegar: Swap with red wine vinegar or lemon juice for a more citrusy tang.
- Fresh Herbs: Dill, parsley, or basil are great, but feel free to use whatever you have available!
Step-by-Step Recipe Instructions
Check out the recipe card attached for a complete guide to making this easy summer salad. The key is to let the ingredients sit for about 10 minutes after mixing the vinaigrette to allow the flavors to “marry”—it makes all the difference!
Cucumber Tomato Salad Recipe
Ingredients
VINAIGRETTE DRESSING
- 1/8 red onion, sliced thin
- 1/2 tbsp white wine vinegar (or red wine vinegar)
- 1/8 tsp sea salt
- 1 tbsp Dijon mustard
- 1 tbsp olive oil
- fresh ground black pepper, to taste
SALAD
- 1 large cucumber, diced
- 2 medium tomatoes, diced
- 1/4 red onion, diced
- 1 tbsp fresh herbs (dill, parsley or basil), chopped
Instructions
DRESSING
- Cut off an eighth of a large red onion, then slice that third thinly and add to a medium-sized bowl.
- Add in the white wine vinegar (or red wine) and sea salt.
- Whisk up this mixture for nearly a minute and then let sit for around 10 minutes.
- After those 10 minutes, whisk in the mustard and olive olive. Keep whisking until the dressing is fully emulsified. Add some freshly ground black pepper.
SALAD
- Dice up one large cucumber (or two medium-sized) and two tomatoes. Add both to a salad bowl.
- Cut off around a fourth of the red onion and dice. Add to bowl.
- Take a handful of fresh herbs (dill, parsley or basil will do well), and chop well. Add to bowl.
- Drizzle the dressing on the salad and mix well. Add a protein on top, or enjoy as a side salad.
Notes
Nutrition
- Serving Size: 1 salad
- Calories: 114
- Sugar: 6g
- Sodium: 201mg (13% DV)
- Fat: 7.5g
- Saturated Fat: 1g
- Unsaturated Fat: 6g
- Carbohydrates: 10.7g
- Fiber: 3.2g
- Protein: 2.7g
- Cholesterol: 0mg
Serving Suggestions
This salad is incredibly versatile and pairs well with many dishes. Here are a few serving ideas:
- Side Salad: Serve it alongside grilled chicken, fish, or a summer pasta dish.
- Main Meal: Add protein like blackened chicken, grilled salmon, or crispy falafel to make it a complete meal.
- Greek Twist: Use tzatziki sauce as a dressing alternative for a creamy Greek-inspired version.
Tips for Perfect Summer Cucumber Tomato Salad
For the perfect salad every time, consider these tips:
- Fresh Ingredients: The fresher the ingredients, the better the salad will taste. Visit a local Swiss farmers’ market to get the best seasonal cucumbers, tomatoes, and herbs.
- Knife Skills: Use a sharp knife for precise cuts. A serrated knife works best for tomatoes, while a chef’s knife is ideal for cucumbers and onions.
- Make It Ahead: The flavors intensify if you let the salad sit for a bit, so feel free to make it a few hours before serving for the best taste experience.
Why This Salad Is Perfect for Swiss Summers
Summer in Switzerland brings fresh, locally grown produce, and this salad is the perfect way to celebrate it. Whether you pick up ingredients at a farmers’ market in Zurich, Geneva, or your local village, you’ll enjoy the peak flavors of the season. Plus, it’s a great way to make use of homegrown herbs, which are so popular in Swiss gardens.
Conclusion
There you have it—a simple, fresh, and incredibly delicious Cucumber Tomato Salad that’s perfect for Swiss summer days. Whether you’re hosting a barbecue or looking for a quick lunch solution, this salad is sure to impress. We’d love to hear how you make it your own—do you add different herbs or try a new protein on top? Share your ideas and pictures in the comments below!
