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Eat Well Jun. 13. 2024
Salads

Crunchy Cucumber Tomato Salad

Jun. 13. 2024
Salads
McKel Hill Kooienga, MS, RDN, LDN

McKel Hill Kooienga, MS, RDN, LDN

Founder of Nutrition Stripped and the Mindful Nutrition Method™

This Crunchy Cucumber Tomato Salad is a staple in our home from spring until the end of summer and I hope you enjoy this simple salad too! 

When I think of easy, delicious, refreshing, and nutritious salads for the summer, this is the one that comes to mind.

Both cucumbers and tomatoes—the stars of this recipe— are both hydrating vegetables, accessible in the summer months, and rich in antioxidants. Additionally, cucumbers are one of the easiest vegetables to grow (in my opinion).

Cucumbers contain vitamin K, potassium, pantothenic acid, phosphorus, copper, vitamin C, and magnesium. Tomatoes are rich in antioxidants, most notably lycopene. In addition to chopped tomatoes and cucumbers, I like adding zesty red onion, tons of fresh dill and parsley, and occasionally castelvetrano olives.

What I enjoy most about this salad is the simplicity and flexibility—it takes about 10 minutes to throw together and can be enjoyed as a side dish or an entree.

To make this an entree dish, boost the fat, protein, and starchy carbohydrate(s) by following the Foundational Five system for a balanced plate. A few ideas for you to increase the balanced meal components include: avocado, edamame, grilled shrimp, fish, smoked salmon, chicken, tofu, boiled eggs, hemp seeds, cooked quinoa, and the list goes on.

The Recipe

Serves 4

Print

Ingredients:

3 cups cherry tomatoes, halved

1 large organic English cucumber, cubed

1/2 red onion, diced

Juice of 1 lemon

1 clove garlic, minced

1/4 cup extra virgin olive oil

2 tablespoons champagne vinegar

1/3 cup fresh dill, chopped

1/3 cup fresh parsley, chopped

1/2 teaspoon sea salt, adjust to taste

Freshly ground black pepper, adjust to taste

Pickled red onion, to taste (optional)

1 cup organic shelled and cooked edamame (I used frozen and thawed)—optional ingredient

Directions:

  1. In a large mixing bowl, combine all ingredients and toss to coat all vegetables in the liquids.
  2. Taste test and adjust for seasonings like sea salt and lemon.
  3. Store in an airtight glass container and serve chilled or at room temperature. Keeps for 1 week.

recipe originally posted on 6/29/16

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