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Bursting with vibrant colors and refreshing crunch, this 15-minute low calorie cucumber tomato salad is the ultimate light side dish. It combines crisp textures with a tangy dressing for a healthy, satisfying bite every time.
Why You’ll Love This Cucumber Tomato Salad
- Ready in 15 minutes: Perfect for busy weeknights when you need a nutritious side dish fast.
- Budget-friendly: Uses simple, accessible pantry staples that won’t break the bank.
- Low calorie: At only 75 kcal per serving, it fits perfectly into any wellness-focused diet.
- Refreshing flavor profile: The combination of crisp cucumber and zesty vinegar provides a cooling sensation.
- Visually stunning: The bright red tomatoes and deep green parsley make for a beautiful table centerpiece.
- Naturally gluten-free: A safe and inclusive side dish for guests with dietary sensitivities.
Ingredients Needed
- 300g / 2 cups English cucumbers – choose firm, dark green cucumbers that feel heavy for their size.
- 300g / 2 cups cherry tomatoes – look for plump, shiny skins with no signs of bruising.
- 40g / 1/4 cup red onion – select bulbs that are firm and have dry, papery skins.
- 15ml / 1 tbsp extra virgin olive oil – opt for cold-pressed varieties for a richer, fruitier flavor.
- 15ml / 1 tbsp red wine vinegar – ensure the bottle is clear and free of sediment.
- 10g / 1/4 cup fresh parsley – pick vibrant green bunches with crisp, perky leaves.
- 3g / 1/2 tsp salt – use fine sea salt for better dissolution in the dressing.
- 1.5g / 1/4 tsp black pepper – choose whole peppercorns to grind fresh for maximum aroma.
YOU MIGHT LOVE: Green Cabbage Cucumber Salad – A crunchy, fiber-packed delight that pairs perfectly with this refreshing cucumber base.
Essential Equipment
- Chef’s knife: Essential for achieving uniform, thin slices of cucumber and onion.
- Large mixing bowl: Provides ample space to toss the salad without bruising the delicate tomatoes.
- Small whisk: Necessary to emulsify the olive oil and vinegar into a cohesive dressing.
Recipe Overview
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Total Time: 15 minutes
- Servings: 4 servings
- Difficulty: Very Easy
Step-by-Step Instructions
Enjoy the process of creating this fresh, vibrant dish by following these simple steps for the perfect crunch.
Step 1: Prep the Veggies
- Wash the cucumbers and tomatoes thoroughly under cool running water.
- Slice the cucumbers into rounds or half-moons for better texture.
- Halve the cherry tomatoes and thinly slice the red onion to ensure every bite is balanced.
Step 2: Create the Dressing
- Combine the extra virgin olive oil and red wine vinegar in a small bowl.
- Whisk vigorously until the mixture appears slightly cloudy and thickened.
- Season with salt and black pepper; if the dressing tastes too acidic, add a tiny splash of water to mellow it.
Step 3: Toss and Serve
- Pour the prepared dressing over the vegetables in the large bowl.
- Toss gently with salad tongs to coat everything evenly without crushing the tomatoes.
- Garnish with freshly chopped parsley and serve immediately for peak crispness.
CHECK OUT: Asian Noodle Salad in Peanut Dressing – A hearty alternative if you are looking for more protein and bold, savory notes.
Tips for Success
- Salt last: Only add the salt right before serving to prevent the cucumbers from releasing too much water.
- Uniformity matters: Aim for consistent slice sizes so that every forkful contains a perfect ratio of ingredients.
- Chill the bowl: Keep your serving bowl in the fridge for 10 minutes beforehand to maintain a crisp, cool temperature.
Variations & Substitutions
- Add creaminess: Toss in diced avocado just before serving for a dose of healthy fats.
- Make it spicy: Add a pinch of red pepper flakes or finely diced jalapeño for a subtle heat.
- Herb swap: Use fresh basil or dill instead of parsley for a completely different aromatic profile.
Serving Suggestions
- Pairings: Serve alongside grilled chicken or lemon-herb baked fish for a complete, balanced meal.
- Drink pairings: Enjoy with a tall glass of sparkling water infused with fresh mint and lemon slices.
Health Benefits
- Hydration: Cucumbers are composed mostly of water, making this salad an excellent choice for staying hydrated.
- Antioxidant rich: Tomatoes provide lycopene, while parsley offers a boost of vitamins A and C.
Storage & Reheating
- Storage: Store in an airtight container in the refrigerator for up to 24 hours.
- Reheating: This dish is best served cold; avoid heating it as the vegetables will lose their crisp texture.
Frequently Asked Questions
Can I double this recipe?
Yes, you can easily double the ingredients for a larger crowd. Just ensure you use a significantly larger bowl to allow for proper tossing.
How do I keep the salad from getting soggy?
The secret is to wait until the very last second to add the dressing and salt. This prevents the vegetables from macerating and releasing excess liquid.
Can I make this ahead of time?
It is best prepared fresh, but you can chop the vegetables an hour in advance. Keep them in the fridge and add the dressing right before serving.
More Delicious Dishes
- Winter Chopped Salad with White Balsamic Dressing – A sophisticated mix of seasonal greens and crisp textures.
- Autumn Salad with Maple Vinaigrette – Earthy flavors perfectly balanced by a slightly sweet, silky dressing.
- Autumn Delicata Squash Salad – A warm, comforting salad that brings out the best of fall produce.
Conclusion
This refreshing salad proves that healthy eating is both simple and delicious. Enjoy this vibrant dish as your new go-to side. Follow us on Facebook and Pinterest.
15-Minute Low Calorie Cucumber Tomato Salad
Ingredients
Equipment
Method
- Wash and chop the cucumbers, cherry tomatoes, and red onion, then place them in a large salad bowl.
- Whisk together the extra virgin olive oil, apple cider vinegar, salt, and black pepper in a small bowl.
- Pour the dressing over the vegetables and toss gently to combine.
- Garnish with fresh chopped parsley and serve immediately.