Fresh & Healthy Mediterranean Cucumber Tomato Salad with Creamy Yogurt Dressing
As the vibrant flavors of summer burst forth, there’s no better way to celebrate nature’s bounty than with a refreshing, healthy salad. This easy Cucumber Tomato Salad with Yogurt Dressing is a true seasonal delight, brimming with crisp vegetables and a beautifully balanced creamy dressing. It’s a perfect way to utilize an abundance of garden-fresh tomatoes and cucumbers, transforming them into a Mediterranean-inspired side dish that’s both flavorful and incredibly nutritious. Imagine juicy, ripe tomatoes and cool, crunchy cucumbers mingling with thinly sliced red onion, fresh parsley, and aromatic mint, all harmoniously tossed in a luscious dill yogurt dressing. This salad isn’t just a meal; it’s an experience, bringing the essence of healthy, wholesome eating to your table.
This particular Cucumber Tomato Salad with Yogurt Dressing holds a special place in my heart, rooted in cherished family traditions. It’s a salad I grew up eating, a staple at our family gatherings, especially during the warmer months when gardens and farmers markets overflowed with fresh produce. We often enjoyed this vibrant salad as a perfect complement to classic Lebanese dishes such as Kibbeh, savory Lebanese Meat Pies, creamy Hummus, and tender Lebanese Green Beans. These meals, rich in flavor and tradition, created some of my favorite memories around the dinner table, and this healthy cucumber tomato salad was always a refreshing counterpoint.
What makes this salad truly exceptional is its simple yet flavorful dressing. It uses plain yogurt as its base, whisked with bright lemon juice, a touch of quality olive oil, and an abundance of fresh herbs like dill, mint, and parsley. For those who prefer a tangier flavor profile and an added protein boost, Greek yogurt makes an excellent substitute, creating an even creamier dressing. This versatility ensures that you can tailor the salad to your preference while maintaining its healthy and wholesome character. It’s truly one of the best summer salads you can make.
If you’re a fan of fresh, vibrant salads, you might also enjoy some other reader favorites from this time of year. Last week, I shared a delightful Tomato and Cucumber Salad with Capers, which offers a slightly different, briny twist. Other popular choices include my comforting Creamy Cucumber Salad, the classic Easy Lebanese Salad, and the aromatic Persian Tomato Cucumber Salad. Each of these recipes highlights the versatility and deliciousness of fresh, seasonal produce.
Recipe Ingredients: Building Your Fresh Cucumber Tomato Salad
Creating this delightful cucumber tomato salad starts with selecting the freshest produce and combining it with a vibrant, creamy yogurt dressing. Yogurt dressings are a personal favorite for their incredible creaminess without the heavy fats often found in other dressings. They are inherently healthy, light, and incredibly versatile, pairing beautifully with a myriad of spices and fresh herbs. Here’s a detailed look at the key ingredients that come together to create this Mediterranean masterpiece:
- Cucumbers: For the salad itself, crisp and refreshing cucumbers are paramount. I recommend using English or Persian cucumbers. These varieties have thin skins, meaning no peeling is required, and they contain fewer seeds, resulting in a less watery salad. Dice them into bite-sized pieces for the best texture.
- Tomatoes: Ripe, juicy tomatoes are essential. Any variety will work, whether you choose large beefsteak tomatoes, sweet cherry tomatoes, or Roma tomatoes. Dice them to a similar size as your cucumbers to ensure a balanced bite. The natural sweetness and acidity of fresh tomatoes elevate the entire dish.
- Red Onion: A touch of thinly sliced red onion adds a mild, pungent kick and beautiful color. If you find raw onion too strong, you can soak the slices in cold water for 10-15 minutes before adding them to the salad to mellow their flavor.
- Fresh Herbs: The soul of this Mediterranean salad comes from its generous use of fresh herbs. I use a combination of fresh mint, dill, and parsley. Mint provides a refreshing coolness, dill offers a distinct savory-sweetness, and parsley adds an earthy freshness. Don’t be shy with them; they truly make the salad sing! If fresh herbs aren’t available, dried herbs can be used, but adjust the quantity (typically, use 1/3 the amount of dried herbs compared to fresh).
For the Creamy Yogurt Dressing:
The dressing is a star on its own, offering a zesty and creamy coating that perfectly complements the fresh vegetables. Here’s what you’ll need:
- Yogurt: The base of our dressing! I traditionally use plain, low-fat yogurt for a lighter dressing. However, if you desire a thicker, tangier dressing with a boost of protein, Greek yogurt is an excellent choice. Both work beautifully, so choose what suits your taste and dietary needs.
- Olive Oil: A good quality extra virgin olive oil is key for its fruity notes and healthy fats. It helps emulsify the dressing and adds a wonderful richness. You can adjust the amount or even omit it if you prefer an oil-free dressing, but it does add a lovely depth.
- Lemon Juice: Freshly squeezed lemon juice is non-negotiable! It provides a bright, acidic counterpoint to the creamy yogurt and enhances the flavors of all the vegetables. You can use more or less to achieve your desired level of tanginess and brightness.
- Spices & Aromatics: Beyond the fresh herbs in the salad, the dressing benefits from a touch more. Fresh dill, sea salt, and black pepper are fundamental. A minced garlic clove adds a subtle warmth and aromatic depth. For an authentic Mediterranean twist, consider adding a pinch of sumac for a lemony tang or za’atar for a herbaceous, nutty flavor. These spices elevate the dressing from simple to extraordinary.
Please refer to the recipe card below for exact ingredient amounts and detailed instructions to create this delightful salad.
What to Pair with this Healthy Cucumber Tomato Salad
This Mediterranean Cucumber Tomato Salad with Yogurt Dressing is incredibly versatile, making it an ideal companion for a wide array of main courses. Its fresh, tangy, and creamy profile complements both rich and light dishes, adding a burst of flavor and a healthy crunch to any meal. Here are some fantastic pairing suggestions:
- Chicken: The coolness of this salad is a fantastic pairing for grilled or roasted chicken. It cuts through the richness and adds a vibrant contrast. Consider serving it alongside succulent Shish Tawook chicken thighs, a flavorful Mediterranean Chicken, or as a fresh component in Chicken Shawarma bowls.
- Beef: Beef dishes, especially those with Mediterranean or Middle Eastern flavors, are beautifully balanced by this fresh summer salad. It pairs wonderfully with smoky Grilled Beef Kafta Kebabs, hearty Beef Kafta Meatballs, or with tender Slow Cooker Mediterranean Beef Meatballs. The acidity of the dressing and the fresh herbs provide a delightful counterpoint to the savory meat.
- Seafood: Seafood and fresh salads are a match made in heaven. The light, refreshing flavors of this cucumber tomato salad complement flaky fish and succulent shrimp perfectly. We frequently enjoy it with a delicate Baked Lemon Cod or with a rich and savory Garlic Butter Baked Salmon.
- Vegetarian Meals: For a delightful vegetarian spread, this salad shines as a centerpiece or a hearty side. It pairs beautifully with savory Lebanese Spinach Pies, adding freshness to the rich pastry, or alongside a comforting bowl of Moroccan Carrot Red Lentil Soup, offering a cool contrast to the warm spices. You can also add chickpeas or a sprinkle of feta cheese to the salad itself for a more substantial vegetarian meal.
- Sandwiches & Wraps: Don’t limit this salad to just a side dish! It makes an excellent filling for pita bread, wraps, or as a fresh topping for falafel sandwiches, adding moisture, crunch, and a burst of flavor.
No matter what you choose to serve it with, this healthy cucumber tomato salad is sure to become a cherished recipe in your culinary repertoire, celebrated for its ease, freshness, and delicious Mediterranean flair.
Frequently Asked Questions About This Cucumber Tomato Salad
Yes, you absolutely can, with a little planning! To keep the salad as fresh and crisp as possible, I recommend prepping the vegetables (dicing cucumbers, tomatoes, and slicing red onion, chopping herbs) and making the dressing separately. Store them in airtight containers in the refrigerator. When you’re ready to serve, simply combine the prepped vegetables with the dressing and toss gently. This method prevents the vegetables from becoming watery or soggy, especially the cucumbers and tomatoes, and ensures the herbs remain vibrant.
You have a couple of great options! I grew up eating this Mediterranean salad with plain, low-fat yogurt, which provides a wonderfully light and slightly tangy dressing. However, if you’re looking for a thicker, even creamier texture and an extra boost of protein, Greek yogurt is an excellent choice. It will give the dressing a more pronounced tanginess, which many people love. Both varieties create a delicious and healthy dressing, so feel free to choose based on your preference for texture and flavor intensity.
For this particular cucumber tomato salad, Persian or English cucumbers are ideal. They are known for their thin skins, which means you won’t need to peel them, saving you time and retaining extra nutrients. More importantly, these varieties have very few seeds and a lower water content compared to standard slicing cucumbers. This helps prevent the salad from becoming overly watery and ensures a delightful, crisp texture in every bite. If you can’t find them, regular cucumbers can be used, but you might want to peel and deseed them to achieve a similar result.
Absolutely! This salad is very forgiving and welcomes additions. Bell peppers (red, yellow, or orange) add sweetness and crunch. Black olives or Kalamata olives bring a briny, Mediterranean touch. Diced avocado can add a creamy richness, while a sprinkle of crumbled feta cheese enhances the savory notes and overall Mediterranean feel. Feel free to experiment with what’s fresh and in season!
When stored in an airtight container in the refrigerator, this cucumber tomato salad will typically last for up to 2-3 days. However, for the best texture and flavor, it’s ideal to consume it within 24 hours, especially if the dressing has already been mixed in. The cucumbers and tomatoes can release water over time, which might dilute the dressing. If you’ve prepped the vegetables and dressing separately, they can last a bit longer, allowing you to combine them right before serving for optimal freshness.
More Delicious Mediterranean & Summer Salad Recipes
If you’ve enjoyed this refreshing Cucumber Tomato Salad with Yogurt Dressing, you’re in for a treat! The world of healthy, vibrant salads is vast and full of flavor. Here are more fantastic salad recipes that feature fresh ingredients and Mediterranean influences, perfect for any occasion:
Salads
Summer Orzo Pasta Salad
Mediterranean
Easy Lebanese Salad
Mediterranean
Mediterranean Eggplant Salad
Mediterranean
Lemon Arugula Salad Recipe with Parmesan Cheese
Cucumber Tomato Salad with Yogurt Dressing
By Julia Jolliff
If you have an abundance of summer vegetables, you need to try this easy Cucumber Tomato Salad with Yogurt Dressing. This healthy Mediterranean salad is quick to prepare and incredibly flavorful, making it perfect for any meal.
Ingredients
For the Salad:
- 1 large English cucumber, thinly sliced and diced
- 4 medium tomatoes, diced
- 1/2 cup thinly sliced red onion
- 1/2 cup fresh mint, chopped
- 1/4 cup fresh parsley, chopped
For the Dressing:
- 1/4 cup of low-fat yogurt (or Greek yogurt of your choice)
- 1/2 of a lemon, juiced
- 1 tablespoon extra-virgin olive oil
- 1/2 teaspoon sea salt
- 1/8 teaspoon black pepper
- 2 tablespoons coarsely chopped fresh dill
- 1 garlic clove, minced
Instructions
- In a large bowl, combine the diced cucumber, tomato, thinly sliced red onion, chopped mint, and parsley.
- In a mason jar or small bowl, whisk together the yogurt, fresh lemon juice, olive oil, sea salt, black pepper, fresh dill, and minced garlic until well combined. You can also shake vigorously if using a jar with a lid.
- Pour the prepared yogurt dressing over the mixed vegetables in the large bowl and toss gently to ensure all ingredients are evenly coated.
- Serve immediately for the freshest taste, or refrigerate in an airtight container for up to 3 days. For best results, it’s recommended to dress the salad just before serving if making ahead.
Nutrition
Nutrition information is an approximation per serving.
- Calories: 92 kcal
- Carbohydrates: 13g
- Protein: 3g
- Fat: 4g
- Saturated Fat: 1g
- Polyunsaturated Fat: 1g
- Monounsaturated Fat: 3g
- Cholesterol: 1mg
- Sodium: 314mg
- Potassium: 543mg
- Fiber: 3g
- Sugar: 7g
- Vitamin A: 1685 IU
- Vitamin C: 35mg
- Calcium: 81mg
- Iron: 1mg
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