Cucumber Tomato Salad Recipe

Name: Cucumber Tomato Salad Recipe
Prep time: 10 min
Total time: 20 min
Yield: 2
Cuisine: American
Ingredients: 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; 1 large cucumber, diced; 2 medium tomatoes, diced; ¼ red onion, diced; 1 tablespoon fresh herbs (dill, parsley or basil), chopped

August 13, 2021 by Dr. Josh Axe, DC, DNM, CN

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I call this the Summer Farmers’ Market Salad, as this recipe only requires a few ingredients that are usually abundant this time of year: cucumbers, tomatoes, red onion and fresh herbs. Coupled with a classic vinaigrette that incorporates that red onion, this is probably the most delicious yet simple salads one can make.

This Cucumber Tomato Salad recipe works perfectly as a side salad to nearly any summer meal, or you may choose to add either grilled salmon or blackened chicken for some more protein and a complete meal. Try it with falafel as well.

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

One of the easier salads to put together, first make the classic vinaigrette salad dressing. Why? Because you want the different ingredients to “marry” for around 10 minutes in order for the flavor to really pop.

Get out a wooden cutting board and a sharp knife. 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.

Meanwhile, with the sharp knife, dice up one large cucumber (or two medium-sized) before moving to the tomatoes, where a serrated “tomato knife” will usually work better. Dice those as well. Add both to a salad bowl.

Next, back with the sharp knife, cut off around a fourth of the red onion and dice. Then take a handful of fresh herbs (dill, parsley or basil will do well), and chop well. Add to bowl.

Go back to the dressing and whisk in the mustard and olive olive. Keep whisking until the dressing is fully emulsified. Add some freshly ground black pepper.

Drizzle the dressing on the salad and mix well. Add a protein on top, or enjoy as a side salad. You can also use tzatziki sauce as a wonderful Greek dressing.