Greek Cucumber, Tomato, and Onion Salad

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Introduction

Greek Cucumber, Tomato, and Onion Salad is a refreshing, vibrant dish that showcases the simple yet bold flavors of Mediterranean cuisine. This salad combines crisp cucumbers, juicy tomatoes, and tangy onions, all tossed in a zesty lemon-oregano vinaigrette. It’s light, healthy, and perfect as a side dish for grilled meats, seafood, or as a standalone meal.

Ingredients (Serves 4)

  • 2 large cucumbers, peeled and sliced
  • 4 medium ripe tomatoes, cut into wedges
  • 1 red onion, thinly sliced
  • 1/2 cup Kalamata olives, pitted (optional)
  • 1/2 cup crumbled feta cheese
  • 2 tablespoons fresh parsley or oregano, chopped (for garnish)

For the Dressing:

  • 1/4 cup extra virgin olive oil
  • 2 tablespoons fresh lemon juice
  • 1 tablespoon red wine vinegar
  • 1 teaspoon dried oregano
  • 1 garlic clove, minced
  • Salt and black pepper, to taste

Optional Additions

  • Bell Peppers: Add sliced red or yellow bell peppers for extra crunch and color.
  • Avocado: Toss in chunks of avocado for creaminess.
  • Caper Berries: Add a briny kick with some caper berries or regular capers.

Tips for Success

  • Fresh Ingredients: Use the freshest tomatoes, cucumbers, and onions for the best flavor.
  • Let It Marinate: For more intense flavor, allow the salad to sit in the refrigerator for 30 minutes after tossing with the dressing.
  • Serve Cold: Keep the salad chilled before serving for the most refreshing taste.

Instructions

  1. Prepare the Vegetables:
  • Peel and slice the cucumbers into rounds or half-moons, depending on preference. Cut the tomatoes into wedges or large chunks, and thinly slice the red onion. Place the vegetables in a large salad bowl.
  1. Make the Dressing:
  • In a small bowl, whisk together the olive oil, lemon juice, red wine vinegar, dried oregano, minced garlic, salt, and black pepper until well combined.
  1. Toss the Salad:
  • Pour the dressing over the vegetables and gently toss to coat everything evenly. Add the Kalamata olives (if using) and mix again.
  1. Add Feta and Garnish:
  • Top the salad with crumbled feta cheese and garnish with fresh parsley or oregano.
  1. Chill and Serve:
  • For best results, cover the salad and refrigerate for 30 minutes before serving. Serve chilled as a side or as a light meal.

Description

This Greek Cucumber, Tomato, and Onion Salad is a simple yet flavorful combination of fresh vegetables, briny olives, and tangy feta cheese. The lemon-oregano vinaigrette adds a zesty brightness that perfectly complements the sweetness of the tomatoes and the crunch of the cucumbers. This light and healthy salad is ideal for summer picnics, barbecues, or as a refreshing side for your Mediterranean-inspired meal.

Nutritional Information (Per Serving)

  • Calories: ~200 kcal
  • Protein: ~4g
  • Fat: ~16g
  • Carbohydrates: ~10g
  • Fiber: ~3g
  • Sugar: ~5g
  • Sodium: ~450mg

Embracing Healthful Indulgence

This salad is naturally healthy, but you can boost the nutrition even further by adding more vegetables, such as bell peppers or spinach. For a lighter dressing, reduce the amount of olive oil and increase the lemon juice or vinegar. If you’re watching sodium intake, consider using a reduced-sodium feta or omitting the olives. This versatile salad pairs well with grilled lean proteins like chicken or fish, making it a perfect addition to a balanced meal.

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