Cucumber and Tomato Salad

By Jessica Swartz June 12, 2023 29 mins read 82 Views

This cucumber and tomato side dish is perfect for those summer days when you want a quick, easy meal. A simple vinaigrette is combined with sun-ripened tomato and crisp cucumbers to create a salad that is both refreshing and tasty.

The cucumber and tomato salad, a classic summer dish, combines two favourites of summer in a light, refreshing meal. Some recipes are complex, while others simply toss the vegetables in olive oil with salt. This is my version.

It all starts with the cucumbers and tomatoes. To give it a pungent taste, I also add thinly sliced red onion and fresh basil, because basil is in season when tomatoes are. The vegetables are mixed with a vinaigrette that is made from either balsamic or lemon juice, and then vegan feta crumbled over top adds an extra layer of flavor.

This cucumber and tomato salad can be made in a variety of ways.

Notes on Ingredients

Scroll down the recipe card for the ingredients quantities and the recipe instructions.

English Cucumber -- You can peel the skin or leave it on.
Grape or Cherry tomatoes- Cut them in half. You can use only red tomatoes, or mix up the colours to make a more vibrant salad.
Red Onion – Slice the onion thinly to allow the vinaigrette soak in and reduce the sharp onion taste.
Fresh Basil
Olive Oil A fruity extra virgin olive oil is wonderful in this cucumber-and-tomato salad!
Lemon juice or balsamic vinegar – Lemon juice will keep colours vibrant, while balsamic darkens the cucumbers and vegan cheese.
Sugar -- Just a little will help cut the acidity of the tomatoes and the dressing.
Italian seasoning
salt
Red pepper or black pepper flakes
Vegan Feta I used Violife vegan cheese, but you could omit it or use homemade vegan Parmesan.

What is the difference between an English cucumber and a regular cucumber?

English cucumbers have a thin skin, few seeds and a mild taste. Regular cucumbers, also known as garden cucumbers, have a thicker skin with more seeds and a stronger taste. If you cannot find English cucumber in your local grocery store, use regular cucumber, but make sure to remove the seeds before using.

How to make vegan cucumber and tomato salad

This is the perfect side dish to serve on hot summer days. This is a great side dish to mix up while your veggie burgers are on the grill.

Prepare cucumber. Slice the cucumbers into slices of half an inch thick, and then quarter each slice.

Combine all the vegetables. Add the tomatoes, red onions, and basil to the medium bowl with the cucumbers.

Prepare the dressing. In a small mixing bowl, combine the olive oil with the balsamic or lemon juice, sugar and Italian seasoning. Add salt and pepper to taste.

Toss. Pour the dressing on top of the salad, and toss it to coat.

Finish. Add the vegan feta crumbles and toss once more. Serve chilled and season to taste.

Tips for Success

These tips will make this cucumber and tomato salad even simpler!

Start off. Use pre-cut veggies from your local grocery store's salad bar to save time. All you need to do now is to make the salad dressing and combine everything!
Shake the dressing. You can shake the dressing instead of whisking it in a bowl. It is easy to emulsify vinaigrette by shaking the jar.
Toss lightly. When you toss your salad, be careful not to crush the tomato. Use the same motion you would use to fold berries into muffins.

Variations

You can customize this vegan cucumber and tomato salad in so many different ways! You can add chickpeas or cannellini bean for extra protein. Avocado diced for creaminess. Or swap out the vegan feta with kalamatas olives to bring a briny taste. This salad can be transformed from a side dish into a light meal by adding marinated tofu.

Serving Suggestions

This salad is a great side dish to summer favourites such as Grilled Peach and Basil Vegan "Goat Cheese" Pizza, Quinoa Veggie Burgers and Caprese Sandwiches topped with Parsley Pesto. It can be served with cooked quinoa, cauliflower rice or grilled peaches.

How to store

The leftover cucumber and tomato can be kept in an airtight container for up to four days in the refrigerator. Just give it a quick stir before serving.

Can this recipe be frozen?

This salad does not freeze well because it contains so many fresh ingredients. Enjoy it freshly!

Enjoy, friends! Please take a picture of this cucumber and tomato dish and tag it #jessicainthekitchen! Please leave a comment and rate the recipe! Thank you!

Salads Ideas

Vegan Greek Panzanella Salad
Greek Cucumber salad
Vegan Watermelon Feta Salad With Balsamic Reducer
Vegan Chickpea Tuna Salad

Cucumber Tomato Salad

A simple vinaigrette is used to dress a cucumber and tomato salad that's flavourful and refreshing.

Salad Course

American Cuisine

Prep Time 15 Minutes

Total Time 15 Minutes

Servings 6

Calories 1 kcal

Jessica Hylton Author

Ingredients

1 long English cucumber rinsed (approximately 2 cups or 320 grams)
12 ounces cherry/grape tomatoes halved (any color or variety) (approximately 2 cups or 340 grams)
half a small red onions sliced thinly (approximately half cup or 150 grams).
2 tablespoons fresh basil torn or sliced (approximately 20 large basil leaves or 12 grams)
3 tablespoons olive oil 38 grams
2 tablespoons balsamic vinegar or lemon juice 36 grams*
1/2 teaspoon sugar optional (1 gram)
1 1/2 teaspoon Italian seasoning optional (1.5 grams)
1/2 teaspoon Salt 4 grams
1/2 teaspoon black pepper or red pepper flakes 1 gram
2/3 cup crumbled vegan feta optional* (approximately 67 grams)

Instructions

Slice the cucumbers into quarter-inch thick slices.
Add the cucumbers, tomatoes, red onions, and basil to a bowl.
Add the olive oil, balsamic or lemon juice, Italian seasoning, sugar, black pepper, or red pepper flakes, to a small bowl. Mix well.
Pour the dressing on top of the cucumber-tomato mixture, and then use a wooden spoon to coat and toss the vegetables.
If using vegan feta, crumble it into the salad and give it one final toss. Add salt, pepper or red pepper flakes to taste. Serve cold. Keep in the refrigerator for up to four days in an airtight container.

Notes

Lemon Juice You can substitute equal parts of white vinegar or apple vinegar.
Vegan Feta I used the Violife vegan feta that I bought in the store

Nutrition

Carbohydrates: 10g

Jessica in the Kitchen published Cucumber and Tomato Salad first.

By: Jessica Hylton
Title: Cucumber and Tomato Salad
Sourced From: jessicainthekitchen.com/cucumber-and-tomato-salad/
Published Date: Mon, 12 Jun 2023 05:00:00 +0000

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Frequently Asked Questions

How Can a Plant-Based Diet Boost Your Health?

A plant-based lifestyle can offer many health benefits. Eating more plant-based foods and fewer animal products has been linked to a lower risk of developing chronic diseases such as heart disease, diabetes, stroke, and certain types of cancer. Plant-based diets contain vitamins, minerals, antioxidants, and other beneficial compounds that can help protect against inflammation and oxidative damage. A high intake of fruits, vegetables and legumes has been proven to have many benefits. The dietary fiber helps feed the gut bacteria and improves digestion. Low levels of saturated fats are a common feature of plant-based meals plans, which can help increase cholesterol levels. Studies show that a plant based diet may reduce anxiety and depression symptoms. A combination of plant-based protein and healthy fats such as nuts or avocados can help you feel fuller for longer periods between meals.

Can children follow a plant based diet?

Plant-based diets are becoming increasingly popular among adults due to their numerous health benefits. Parents may wonder if children can follow a plant based diet. A well-planned diet that meets all of their nutritional needs can be a safe option for children.

Plant-based diets can provide all the necessary nutrients children need to grow and develop. However, children need to be able to get sufficient iron, calcium (vitamin D), vitamin B12, and protein. It is important to have adequate protein for growth and development. Tofu, beans, lentils, nuts, and tofu are all good sources of plant-based proteins. Iron is necessary for healthy blood cells and can be found in leafy greens, beans, and fortified cereals. Fortified plant milks, calcium-settofu, and leafy vegetables all provide calcium which is vital for healthy bones. Vitamin D is important for bone health and can be obtained from fortified plant milk and sunlight exposure. Vitamin B12 is an essential vitamin for healthy nerves. It can be found only in animal products. Children who consume a plant-based meal may need to take a supplement with vitamin B12.

Also, it is important that children who eat a plant-based diet get enough calories to meet their energy requirements. It is important for parents to provide a variety whole foods such as fruits, vegetables (including whole grains), legumes, nuts, seeds, and legumes. Children may need more food or smaller portions in order to get their energy requirements met.

To make sure your child's nutrition is adequate, parents should consult a registered or licensed dietitian. They can also guide meal planning, supplementation, and age-appropriate portion sizes.

A well-planned, plant-based diet can be safely followed by children. With the right planning and guidance of a registered nutritionist or healthcare professional, parents can provide a healthy and nutritious diet that is plant-based for their children.

Is it necessary that you take supplements when eating a plant-based meal?

Although a balanced plant-based diet is essential for good health, some micronutrients should be supplemented in order to make up any missing nutrients. Vitamin B12 is crucial for cognitive and nervous health. This vitamin is not available in animal sources. However, vegetarians and vegans might benefit from supplementation. Iron and zinc are important minerals for healthy metabolism and red blood cell production, tissue development, and repair. Also, Omega 3 fatty acid plays an important role in the normal functioning of the body. They help control inflammation and maintain proper brain function. Because of their biochemical properties, most plant-based food sources don't contain omega-3s. Supplementation may be able to maintain a delicate balance for this vital nutrient. Lastly, calcium is very important to maintain strong bones but can also be found in limited amounts through plants like broccoli or kale; consider taking a separate supplement if you're struggling to meet your daily calcium goals from food alone. It's always best to triple-check with your doctor before introducing new supplements.

It is possible to switch to a plantbased diet.

While it can seem intimidating to transition to a vegan diet, it doesn’t have to be. It is possible to gradually transition to a plant-based diet and make tweaks that feel doable. Each person's individual needs mean that the transition should be tailored to their lifestyle. It is important to plan meals around whole foods and not processed food to facilitate the transition. This will ensure that you get enough macronutrients, essential vitamins, and minerals. It's also a good idea to make meals that you enjoy eating and satisfy your dietary requirements.

To help individuals achieve their goals of living a plant-based life, it is important to have a support group made up of close friends, family, and health professionals. Cooking new recipes can bring excitement and variety to the journey. You don't have to feel hungry or bored when you make this diet change. There are plenty of vegan options. It is important to slowly change while being mindful of your daily nutrient intake in order to make a plant-based transition.

What are some examples of plant-based foods you can eat?

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Statistics

Another found that following a diet rich in plant foods and lower in animal foods was associated with a 16 percent lower risk of cardiovascular disease and a 31 to 32 percent lower risk of death from cardiovascular disease. (everydayhealth.com)
In fact, according to research published in the going plant-based can cut grocery bills by $750 a year per person, Journal of Hunger & Environmental Nutrition. (forksoverknives.com)

External Links

How To

How to navigate social situations while on a plant-based diet?

Transitioning to a plant diet is difficult. This includes social situations like eating out with friends. Be proactive before going out for dinner to ensure that you don't compromise your dietary preferences while still enjoying tasty meals. Confirm the restaurant options beforehand - some places are more vegan-friendly than others - opting for cuisines like Indian and Japanese can give vegetarians multiple alternatives.

If the venue is suitable, start a conversation among friends and relatives about your preferences. This will avoid awkward conversations or misunderstandings about your dietary requirements. You can have faith in your chef and trust their judgement when making vegan dishes. If necessary, you can chat with them to help them better understand your needs.

If you are attending parties or events where vegans may not be well-known, make sure you have plenty of healthy snacks and drinks that aren't made from animal products. It is a great way to show your support! Even the smallest gestures in regards to veganism will be appreciated by your non-vegan friends.

Although it may be challenging at first, it is possible to manage social situations while adhering to a vegan lifestyle. You will eventually get used to it. Every effort you put into gradual improvement results in small steps.