10-Minute Tomato Cucumber Salad with an oil-free option is healthy, light, and refreshing. Pair it with burgers, wraps, flatbread, falafel, and veggie bowls. It's the perfect way to use your summer tomatoes and fresh herbs. Use capers instead of olives to boost longevity!
This recipe was inspired by my gluten-free Quinoa Tabbouleh recipe on this site, as well as this high-protein Salad with Asian Dressing.
My favorite way to serve this Tomato Cucumber Salad is to make a falafel bowl with hummus, my Vegan Air Fryer Falafel, and a generous drizzle of Easy Falafel Sauce. Meal prep this combo ahead of time and enjoy it throughout the week.
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👩🏼🌾 Ingredients for Tomato & Cucumber Salad
- Extra-virgin olive oil (optional) is a rich source of health-boosting polyphenols. This brand was voted the cleanest by Consumer Labs.
- Roma (plum) tomatoes have a dense, meaty texture and a lower water content than other tomato varieties. This makes them good for salads when trying to reduce the water content. Halved grape tomatoes and vine tomatoes also work well in this recipe.
- English cucumber is ideal for this recipe. The peels are tender enough that there is no need to peel them, and the seeds are virtually nonexistent. However, you can also use regular salad cucumber. I recommend peeling them first, and, if the seeds seem tough, scooping them out before slicing. Persian cucumber is also well-suited for this salad.
- Fresh herbs brighten this recipe. I prefer to use parsley and mint, but you can also use basil, dill, or herbs you have on hand.
- Kalamata olives add richness and umami to this simple salad and are a good source of healthy fats. For a longevity-boosting twist, swap the olives with the same amount of reduced-sodium capers. Capers are rich in quercetin, a powerful antioxidant linked to reducing the occurrence of age-related diseases.
See the recipe card for quantities.
🍅 Substitutions
- Extra-Virgin Olive oil - use balsamic vinegar instead (see the recipe card for quantity)
- Tomatoes - instead of Roma (plum) tomatoes, use one (10-ounce) carton of grape tomatoes or three small vine tomatoes
- English cucumber - substitute with regular cucumber, or Persian cucumber instead
- Herbs - use fresh parsley, mint, basil, dill, or herbs you have on hand
- Red onion - add chopped or thinly sliced red onion or my healthy pickled onions for a kick
- Roasted chickpeas - add some for more protein and a crunch
Visit my Vegan Salad Recipes page for more easy salad ideas.
📖 How to Make Tomato & Cucumber Salad
Step 1. Transfer the tomatoes and cucumber to a large bowl.
Step 2. Add chopped fresh herbs such as mint, parsley, basil, or dill.
Step 3. Add the chopped, pitted Kalamata olives, or capers.
Step 4. Squeeze in fresh lemon juice.
Step 5. Drizzle with extra-virgin olive oil or balsamic vinegar for oil-free.
Step 6. Press the garlic into the bowl and mix well until all the ingredients are fully incorporated.
💡 Expert Tips
- Use jarred pitted Kalamata olives to save time. Rinse and drain the olive (or capers) to reduce sodium.
- If you plan on refrigerating the salad, consider seeding the tomatoes, and salting the tomatoes and cucumber to remove excess moisture. Use a salt substitute to reduce sodium intake.
- Storage: Refrigerate any remaining Tomato & Cucumber Salad in an airtight container for up to 3 days.
🙋🏽♀️ Recipe FAQs
To reduce the moisture in this salad so it lasts longer in the fridge, halve the tomatoes and seed them using a spoon. Then chop the tomatoes and cucumber before adding them to the salad. The salt draws out the liquid because of the natural tendency of saltwater solutions to equalize when mixed. Reserve the tomato juice from salting and add it to the salad when serving for more flavor!
Tomatoes are a good source of vitamins and minerals including vitamins C and K, potassium, and folate. They also have antioxidants such as lycopene. Lycopene-rich foods have been shown in various research studies to prevent or reduce the effects of aging-related disorders. Cucumbers contain vitamins K and C, and potassium. Both cucumbers and tomatoes are low in calories and high in water content, making them a weight-friendly and hydrating option. Plus, I use capers, the best source for anti-aging quercetin.
The skin contains a significant portion of a cucumber's nutritional value, including fiber, vitamins, minerals, and antioxidants.
🍽 Related Recipes
Share your Tomato Cucumber Salad (with or without oil) with me on Instagram. It makes my day to see you recreate my recipes.
I would love it if you would ⭐️ rate this recipe and leave a comment. Thank you in advance.
📖 Recipe
Tomato Cucumber Salad
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Ingredients
- 3 small Roma (plum) tomatoes seeded (optional), small dice
- ½ large English cucumber small dice
- ⅓ cup chopped fresh herbs parsley, mint, basil, or dill
- 2 tablespoons capers or ¼ cup chopped pitted Kalamata olives, rinsed and drained
- 2 small cloves garlic
- 1 small lemon juice
- 2 tablespoons extra-virgin olive oil or drizzle of balsamic vinegar
- Salt and freshly ground black pepper to taste
Instructions
- Transfer the tomatoes, cucumber, herbs, and capers (or olives) to a large bowl.
- Press the garlic into the bowl with a garlic press or add finely minced garlic.
- Squeeze in the fresh lemon juice, and add the olive oil or a drizzle of balsamic vinegar to taste. Mix well to combine.
- Season with salt, pepper, and more lemon juice to taste.
Notes
-
- For an oil-free option, replace the olive oil with a splash of balsamic vinegar, or if you prefer to reduce the oil, use half the amount and add balsamic vinegar to taste.
- Capers or olives: Use either 2 tablespoons capers or ¼ cup chopped olives. Rinse and drain to reduce sodium.
- Use jarred pitted Kalamata olives to save time. Rinse and drain the olive to reduce sodium.
- If you plan on refrigerating the salad, consider seeding the tomatoes, and salting the tomatoes and cucumber to remove excess moisture with a salt substitute.
- Storage: Refrigerate any remaining salad in an airtight container for up to 3 days.
Nutrition
This information is provided as a courtesy and is an ESTIMATE only. Varying factors such as product types or brands purchased can change the nutritional information in any given recipe.
Vinita says
Made it today along with Best vegan beef with broccoli. Excellent! I have made several of your recipes from your book and now from your website. Loved all of them. Thank you for your hard work. Really appreciate it. The best thing is your suggestion and the link where to buy the needed ingredients, makes life lot easy.
Nisha Melvani, RDN says
I'm so glad you are using the meal plan! Thank you for making the recipes and leaving a comment.
Cara says
Loved this easy recipe!
I didn't have mint, but I used basil which compliments tomatoes so well.
The dressing was zingy and delicious.
A really fresh side or main dish.
Thanks - I just love your recipes!
Nisha Melvani, RDN says
Thank you so much for taking the tome to leave a comment. I am so glad you enjoyed it. Basil must be so good in this!
zachary j felch says
So basically a shirazi salad. With some extra ingredients
Nisha Melvani says
Yes:)
Susan says
So delicious and easy to prepare! Perfect summer side dish!
Nisha Melvani says
I'm so glad you enjoyed it! Thank you.