Cucumber, Onion, and Tomato Salad Recipe
Introduction
Cucumber, Onion, and Tomato Salad is a timeless, simple, and refreshing dish that embodies the essence of fresh, seasonal produce. Originating from Mediterranean and Middle Eastern cuisines, this vibrant salad is enjoyed worldwide for its crisp texture, tangy flavors, and incredible versatility. Whether served as a light side dish or a healthy snack, this salad is perfect for those seeking a quick and wholesome addition to their meal.
Ingredients
• 2 medium cucumbers (sliced thinly)
• 3 medium tomatoes (diced or sliced into wedges)
• 1 medium red onion (thinly sliced into rings or julienne)
• 2 tablespoons olive oil
• 1 tablespoon white or apple cider vinegar
• 1 teaspoon salt (adjust to taste)
• ½ teaspoon black pepper
• ½ teaspoon sugar (optional, to balance acidity)
• 2 tablespoons fresh parsley or dill (finely chopped, optional)
Instructions
1. Prepare the Vegetables:
• Wash the cucumbers and tomatoes thoroughly.
• Slice the cucumbers into thin rounds, dice or wedge the tomatoes, and thinly slice the red onion.
• If desired, soak the onion slices in cold water for 10 minutes to reduce their sharpness.
2. Mix the Dressing:
• In a small bowl, whisk together olive oil, vinegar, salt, pepper, and sugar (if using).
3. Combine:
• In a large salad bowl, combine the cucumbers, tomatoes, and onions.
• Pour the dressing over the vegetables and toss gently to coat evenly.
4. Garnish:
• Sprinkle fresh parsley or dill over the salad for an added burst of flavor.
5. Serve Immediately:
• Serve chilled or at room temperature as a side dish to grilled meats, fish, or alongside bread.
History
This salad traces its roots back to ancient agricultural societies where fresh vegetables were staples of daily diets. It is particularly prevalent in Mediterranean and Middle Eastern cuisines, where cucumbers, tomatoes, and onions have been cultivated for centuries. Variations of this salad exist worldwide, reflecting local flavors and ingredients, such as Greek horiatiki or Israeli chopped salad.
Benefits
1. Hydration: Cucumbers and tomatoes are high in water content, making this salad hydrating and refreshing.
2. Rich in Antioxidants: Tomatoes provide lycopene, a powerful antioxidant, while onions contain quercetin, known for anti-inflammatory properties.
3. Low in Calories: This salad is naturally low in calories, making it perfect for weight management.
4. Heart Health: Olive oil and fresh vegetables promote cardiovascular health through healthy fats and fiber.
Formation (Variations)
• Creamy Twist: Add a dollop of yogurt or sour cream to make a creamy cucumber salad.
• Cheesy Addition: Toss in crumbled feta or mozzarella pearls for a Mediterranean touch.
• Spicy Version: Sprinkle some chili flakes or add diced jalapeños for a kick.
• Protein-Packed: Include chickpeas, grilled chicken, or tofu for a complete meal.
Nutrition Information (Per Serving)
• Calories: 85
• Protein: 2g
• Fat: 6g
• Carbohydrates: 8g
• Fiber: 2g
• Vitamin C: 20% of daily value
• Vitamin K: 25% of daily value
Conclusion
Cucumber, Onion, and Tomato Salad is more than just a dish; it’s a celebration of simplicity and freshness. Its global appeal lies in its adaptability and the way it highlights the natural flavors of the ingredients. With countless variations and a host of health benefits, this salad is a must-have in every kitchen.
Lovers of This Dish
This salad is adored by food enthusiasts who value healthy, vibrant meals. Fitness lovers appreciate its low-calorie and nutrient-dense profile, while home cooks admire its quick and easy preparation. It’s also a favorite among vegetarians, vegans, and anyone craving a wholesome, refreshing dish.
Enjoy this delightful salad and let it bring a burst of freshness to your table!