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Healthy Mediterranean Cucumber and Tomato Salad – Summer Refreshment

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Mediterranean cuisine is renowned for its delightful blend of fresh ingredients and bold flavors. Among its many culinary treasures, the Mediterranean Cucumber and Tomato Salad stands out as a true summer delight. This refreshing salad captures the essence of the region’s sunny climate and its emphasis on simple, healthy ingredients.

Historical Context: The Mediterranean diet, rich in fruits, vegetables, olive oil, and lean proteins, has been celebrated for its numerous health benefits. This salad, with its origins traced back to ancient Greece and the Middle East, is a prime example of this dietary tradition.


1. Gather Your Ingredients: Before you begin, ensure you have all the fresh ingredients at hand. The key to this salad’s success lies in using the best quality produce you can find.

2. Prepare the Vegetables:

  • Wash the tomatoes, cucumbers, and red onion.
  • Slice the tomatoes into rounds, and cucumbers into thin slices.
  • Thinly slice the red onion.

3. Assemble the Salad:

  • In a large salad bowl, combine the sliced tomatoes, cucumbers, and red onion.
  • Add the pitted Kalamata olives and crumbled feta cheese to the bowl.
  • Gently toss these ingredients together.

4. Add Fresh Herbs:

  • Tear fresh basil and mint leaves, and sprinkle them over the salad.

5. Dress the Salad:

  • Drizzle extra-virgin olive oil and red wine vinegar over the salad.
  • Season with salt and pepper to taste.

6. Toss and Serve:

  • Gently toss all the ingredients together, making sure the salad is evenly coated with the dressing.

7. Let It Rest:

  • Allow the salad to rest for a few minutes, allowing the flavors to meld.

8. Serve:

  • Serve your Healthy Mediterranean Cucumber and Tomato Salad in individual bowls or as a side dish to your favorite Mediterranean-inspired main course.

Conclusion: This Healthy Mediterranean Cucumber and Tomato Salad is the embodiment of summer refreshment. Its vibrant colors and vibrant flavors make it a perfect choice for outdoor gatherings, picnics, or simply as a side dish to your daily meals. The combination of juicy tomatoes, crisp cucumbers, and zesty olives, paired with the creaminess of feta and the freshness of herbs, creates a taste of the Mediterranean that’s hard to resist. Give it a try and savor the healthful and delicious simplicity of Mediterranean cuisine.


prep time
me is 15 minutes.nutes
cooking time
is 0 minutes. minutes
4 4 servings
total time
is 15 minutes. minutes


  • Knife

  • Large salad bowl

  • Cutting board

  • Sharp knife

  • Measuring spoons

  • Salad tongse and cutting board

  • Mixing bowl

  • Spoon

  • Fork

  • Citrus juicer

  • Small whisk


  • 4 ripe avocados

  • 2 cups cooked chicken breast, diced

  • 1/2 cup red bell

  • 4 ripe tomatoes, preferably heirloom, sliced into rounds

  • 2 cucumbers, thinly sliced

  • 1 red onion, thinly sliced

  • 1/2 cup Kalamata olives, pitted

  • 1/2 cup feta cheese, crumbled

  • 1/4 cup fresh basil leaves, torn

  • 1/4 cup fresh mint leaves, torn

  • 3 tablespoons extra-virgin olive oil

  • 2 tablespoons red wine vinegar

  • Salt and pepper to tastepepper, finely diced

  • 1/2 cup celery, finely chopped

  • 1/4 cup red onion, finely chopped

  • 1/4 cup fresh cilantro, chopped

  • 1/3 cup mayonnaise

  • 2 tablespoons Greek yogurt

  • 2 tablespoons Dijon mustard

  • 1 tablespoon lemon juice

  • Salt and pepper, to taste


Assemble salad.
Dress the salad.
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