This Mediterranean cucumber and tomato salad with mint is oh-so-refreshing! It’s so easy to make and is ready in just 15 minutes. Talk about convenience!
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Table of Contents
Why You’ll Love This Recipe
- Easy: This Mediterranean tomato cucumber salad takes just 15 minutes to prepare, making it the perfect salad for any and all occasions.
- Refreshing: This combination of fresh veggies and herbs is so light and refreshing. On top of that, it’s flavor-packed!
- Flavorful: The tangy dressing and crispy pita bread add a burst of flavor (and crunch) to every bite.
Nutrition For Mental Health
Parsley is a main ingredient in this delightful salad. Half of a cup of fresh parsley contains 11 calories, 2g of carbohydrates, 1g of fiber, 1g of protein, and 0g of fat. It is rich in vitamin A, vitamin C, and vitamin K. Parsley is also a good source of folate.
An animal study found that parsley polyphenols have huge health benefits, including acting like an antidepressant and having an anxiolytic effect. (This means that not only does it reduce anxiety, but it also decreases symptoms of anxiety such as stress, fear, dread, uneasiness, and muscle tightness.)
Ingredients + Notes
Your taste buds are sure to enjoy this Mediterranean cucumber tomato salad using the best fresh veggies and herbs.
- Tomatoes: Pick perfectly ripe tomatoes for the best flavor and texture. (You want to make sure your tomatoes are really ripe because they are one of the main ingredients and impact the flavor a lot.)
- Cucumber: You can use a large English cucumber or four Persian cucumbers. Either will be delicious!
- Olive Oil: High-quality extra virgin olive oil provides a rich base for the dressing.
- Lemon juice: Freshly squeezed lemon juice adds a zesty, tangy kick to this cucumber tomato Mediterranean salad.
A full list of ingredients with exact amounts can be found in the recipe card below.
Substitutions + Variations
Enjoy this delicious recipe as is, or make adjustments as needed.
- Tomatoes: This recipe uses ripe vine tomatoes. However, I always recommend using what you have on hand, whether that’s grape tomatoes, cherry tomatoes, Roma, or the like.
- Cucumbers: Use Persian cucumbers or English cucumbers for the perfect taste.
- Red onion: Add red onion for an extra crunch and flavor.
- Lettuce: Include Romaine lettuce for added crunch and volume.
- Spices: Sprinkle with ground sumac or za’atar seasoning.
- Cheese: Vegan feta is a great addition to this tomato cucumber mint salad.
How To Make This Mediterranean Cucumber and Tomato Salad
Follow these simple instructions for the best tomato cucumber parsley salad.
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- Cut pita bread in half and toast in the toaster for 3-5 minutes. (Until nice and crispy.) Roughly chop or cut into squares using kitchen scissors.
- Add tomatoes, cucumber, herbs, oil, lemon juice, and salt to a large bowl and thoroughly combine.
- Serve with toasted pita on top.
Servings Ideas
Enjoy this easy tomato cucumber salad recipe as a side to your favorite meal. Here are some tasty ideas!
- Falafel: Enjoy with Homemade Falafel and Garlic Tahini Sauce.
- Hummus: This Hummus Without Tahini and oven-roasted Garlic Hummus are all great additions to this amazing salad. Serve with olives and chickpeas on top and seasonal vegetables such as bell pepper, cucumber, and radishes on the side.
- Tabbouleh: Homemade tabbouleh salad is a great way to make this a filling meal.
- Pita: For a complete meal, serve this Mediterranean tomato cucumber salad with fresh pita, falafel, Traditional Hummus, and more.
- Drinks: Pair this flavorful salad with a warming Turmeric Latte, Homemade Lemonade, or the Best Limeade Recipe.
Storage Tips
Any leftover traditional Mediterranean cucumber and tomato salad can be stored in an airtight container in the refrigerator for up to 2-3 days. (It will stay good for longer, but it might not taste as good.) To keep the leftover crispy pita chips, store them separately and add them just before serving.
FAQ
Both salads are very similar and use fresh veggies and herbs. However, Greek salad usually includes feta cheese and olives.
Mediterranean salad usually contains tomatoes, cucumbers, fresh herbs, and olive oil.
Yes, eating cucumber and tomato salad is healthy. It is high in essential nutrients and very hydrating.
Yes, you can eat this salad every day. The only people who should not eat this salad are those allergic to one or more of the ingredients.
More Salad Recipes
If you tried this Cucumber and Tomato Salad or any other recipe on my blog, please leave a 🌟 star rating and let me know how it went in the 📝 comments below. Thanks for visiting!
Recipe
Mediterranean Cucumber and Tomato Salad
Ingredients
Instructions
- Cut pita bread in half and toast in the toaster for 3-5 minutes. (Until golden brown and crispy.) Roughly chop or cut into squares using kitchen scissors.
- Add tomatoes, cucumber, herbs, oil, lemon juice, and salt to a large bowl and thoroughly combine.
- Serve with toasted pita on top.
Notes
Nutrition
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Reference
Es-Safi, I., Mechchate, H., Amaghnouje, A., Kamaly, O. M. A., Jawhari, F. Z., Imtara, H., Grafov, A., & Bousta, D. (2021). The Potential of Parsley Polyphenols and Their Antioxidant Capacity to Help in the Treatment of Depression and Anxiety: An In Vivo Subacute Study. Molecules (Basel, Switzerland), 26(7), 2009. https://doi.org/10.3390/molecules26072009
Loved it. I have been thinking about this salad for years, since 1st enjoying it in the Middle East. Thanks
Glad you enjoyed it.