Cucumber and tomato salad recipe
I love the name "Summer Farmers’ Market Salad" for this recipe! It perfectly captures the essence of using fresh, seasonal ingredients that are abundant during the summer months. The combination of cucumbers, tomatoes, red onion, and fresh herbs creates a vibrant and flavorful dish that celebrates the best of summer produce.
The classic vinaigrette, featuring red onion, adds a delicious tanginess that complements the crispness of the vegetables. It's indeed one of the most delicious yet simple salads one can make.
This versatile Cucumber Tomato Salad works wonderfully as a side dish for any summer meal. For those looking to add more protein and turn it into a complete meal, grilled salmon, blackened chicken, or even falafel would be excellent additions. It's a dish that can be enjoyed in various ways, making it a perfect choice for summer gatherings and picnics.
Key Ingredients
- Cucumber: Cukes are one of the lowest calorie veggies, yet supply powerful polyphenol compounds that can help naturally slow aging caused by oxidative stress.
- Tomato: Considered a high-antioxidant food and one of the best sources of the phytonutrient called lycopene in the world.
- Red onion: Studies suggest that that onion health benefits, such as enhanced immunity and cancer protection, are due to onion’s many antioxidants.
- Olive oil: Real, high-quality extra virgin olive oil has well-researched anti-inflammatory compounds, antioxidants that fight free radicals and numerous heart-healthy macronutrients.
- White wine vinegar: Research suggests that it could help stabilize blood sugar levels, lower cholesterol, promote proper pH balance and even boost weight loss.
How to Make
Creating a classic vinaigrette salad dressing is the first step in assembling this simple salad. Why? Allowing the ingredients to meld for approximately 10 minutes enhances the flavor profile.
Begin by retrieving a wooden cutting board and a sharp knife. Slice off an eighth of a large red onion, then thinly slice it and place it in a medium-sized bowl. Pour in the white wine vinegar (or red wine) and add sea salt. Whisk the mixture for nearly a minute, then let it rest for about 10 minutes.
Meanwhile, using the sharp knife, dice one large cucumber (or two medium-sized cucumbers). Next, switch to a serrated "tomato knife" to dice the tomatoes. Transfer both the diced cucumber and tomatoes to a salad bowl.
Continuing with the preparation, using the sharp knife, cut off approximately a quarter of the red onion and finely dice it. Then, gather a handful of fresh herbs such as dill, parsley, or basil, and chop them finely. Add both the diced onion and chopped herbs to the salad bowl.
Returning to the vinaigrette dressing, whisk in the mustard and extra virgin olive oil. Continue whisking until the dressing is fully emulsified. Season with freshly ground black pepper to taste.
Drizzle the prepared dressing over the salad and toss well to ensure all ingredients are coated evenly. You can serve the salad as is or add a protein on top to make it a complete meal. Additionally, consider using tzatziki sauce as a delightful Greek-inspired dressing alternative. Enjoy your delicious salad creation!
Cucumber and tomato salad recipe
Absolutely! This recipe celebrates the abundance of fresh, seasonal ingredients that are commonly found in farmers' markets during this time of year. With just cucumbers, tomatoes, red onion, and fresh herbs, it creates a salad that is both simple and incredibly flavorful.
The addition of a classic vinaigrette, which incorporates the red onion, enhances the flavors even further. It's a perfect example of how a few high-quality ingredients can come together to create a truly delicious dish.
INGREDIENTS
VINAIGRETTE DRESSING
- ⅛ red onion, sliced thin
- ½ tablespoon white wine vinegar (or red wine vinegar)
- ⅛ teaspoon sea salt
- 1 teaspoon Dijon mustard
- 1 tablespoon olive oil
- fresh ground black pepper, to taste
SALAD
- 1 large cucumber, diced
- 2 medium tomatoes, diced
- ¼ red onion, diced
- 1 tablespoon 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
Absolutely! This Cucumber Tomato Salad is incredibly versatile and pairs well with a wide range of summer meals. It's perfect as a refreshing side salad alongside grilled meats, seafood, or vegetarian dishes. Additionally, you can elevate it into a complete meal by adding protein such as grilled salmon or blackened chicken. The combination of crisp cucumbers, juicy tomatoes, and flavorful dressing complements the protein beautifully, creating a satisfying and nutritious meal that's perfect for summer dining. Enjoy!
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
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