Fresh & Vibrant Cucumber Tomato Salad: Your Go-To Anti-Inflammatory Summer Side

There are certain recipes that become synonymous with a season, and this cucumber tomato salad is undoubtedly a summer staple. It’s the kind of dish that consistently delivers on refreshing flavor, making it perfect for warm weather gatherings, casual weeknight dinners, or any occasion that calls for something light and bright. This vibrant salad brings together the best of seasonal produce: ripe, juicy tomatoes, crisp cucumbers, thinly sliced red onion for a gentle bite, and a generous handful of fresh herbs. All these delightful ingredients are lovingly tossed in a simple, zesty lemon vinaigrette that truly allows their natural flavors to shine. More than just a delicious accompaniment, this salad effortlessly complements grilled meats and aligns beautifully with an anti-inflammatory diet, making it a healthy choice you’ll feel good about.

About This Cucumber Tomato Salad: A Summer Delight

My culinary journey often leads me to explore dishes that not only tantalize the taste buds but also support a healthier lifestyle. When I first began shifting toward an anti-inflammatory diet, one of my main goals was to preserve the sheer joy of summer dining. Those leisurely al fresco dinners, featuring succulent grilled meats and a perfectly chilled glass of white wine, are simply irreplaceable. That’s precisely where this cucumber tomato salad steps in. While I’ve experimented with various iterations over the years – often leaning towards Greek-inspired bowls or vibrant pita pairings – this particular recipe stands tall on its own, a testament to pure, unadulterated summer flavor.

I yearned for a dish that was truly produce-forward and far more exciting than the standard lettuce-based salad. This recipe exceeded all expectations. It’s incredibly hydrating, offering a welcome cooling sensation on a hot day, and bursts with flavor. The secret lies in a generous blend of fresh dill and parsley, coupled with a bright, lemony vinaigrette that awakens every single ingredient. There’s no need for complicated techniques or exotic components here – just the freshest seasonal ingredients, a few pantry staples, and the result is a bowl of pure, unpretentious summer simplicity. If your aim is to incorporate more anti-inflammatory foods into your diet without ever compromising on taste, this versatile cucumber tomato salad is destined to become a cherished, frequently repeated favorite in your kitchen.

Essential Ingredients for the Perfect Salad

The beauty of this cucumber tomato salad lies in the simplicity and quality of its ingredients. Each component plays a crucial role in creating a harmonious blend of flavors and textures. Here’s a closer look at what you’ll need and how to choose the best for your salad:

• Tomatoes: The star of the show! For this recipe, truly ripe, juicy tomatoes are an absolute must. Their natural sweetness and acidity form the backbone of the salad’s flavor. While we often opt for hot house tomatoes due to their consistent availability and sweetness, feel free to use any variety that is at its peak season. Heirloom tomatoes will offer a beautiful range of colors and complex flavors, Roma tomatoes provide a firmer texture, and cherry or grape tomatoes can be halved for a delightful burst in every bite. Always choose tomatoes that feel heavy for their size and have a fragrant, earthy smell.
• English Cucumber: After extensive testing, I’ve found that English cucumbers are superior for salads. They are typically milder in flavor and contain fewer, smaller seeds compared to regular cucumbers, eliminating the need for deseeding. Their thinner skin also means you don’t have to peel them, saving time and retaining nutrients. If English cucumbers aren’t available, Persian cucumbers are an excellent alternative, offering a similar mild taste and crisp texture.
• Red Onion: A touch of red onion introduces a welcome sharpness and delightful crunch. To mellow its intense flavor, especially if you prefer a less pungent bite, simply slice the onion very thinly and soak the slices in a bowl of cold water for about 10 minutes before adding them to the salad. This technique significantly reduces the harshness while retaining the essential texture.
• Fresh Dill + Flat Leaf Parsley: These fresh herbs are truly essential, transforming the salad from good to extraordinary. They infuse the entire dish with bright, herbaceous notes that elevate every mouthful. The combination of dill’s slightly sweet, grassy flavor and parsley’s clean, peppery zest is magical. If you’re looking to experiment, fresh basil or mint (or a combination of both) would also be incredibly delicious additions, offering different aromatic dimensions.
• Extra Virgin Olive Oil: As the base of our vinaigrette, a high-quality extra virgin olive oil is non-negotiable. I personally love using a robust, peppery olive oil like Graza, as its bold notes wonderfully complement the acidity of the dressing. Choose an olive oil that you enjoy for dipping bread, as its flavor will be prominent in the salad. It also contributes healthy monounsaturated fats and anti-inflammatory compounds.
• Red Wine Vinegar + Fresh Lemon Juice: This dynamic duo provides the perfect balance of tang and brightness to the dressing. The red wine vinegar adds a subtle depth and a hint of fruitiness, while freshly squeezed lemon juice is paramount for that undeniable vibrant lift. Always use fresh lemons; bottled lemon juice simply won’t deliver the same zing. For a lighter-colored dressing, white wine vinegar can be substituted for red wine vinegar.
• Flaky Sea Salt + Freshly Cracked Black Pepper: Don’t underestimate the power of good seasoning. Flaky sea salt, such as Maldon, adds a pleasant texture and a burst of clean saltiness that enhances all the other flavors. Freshly cracked black pepper provides a superior, more aromatic peppery bite compared to pre-ground varieties. Seasoning thoughtfully and tasting as you go will ensure the perfect balance.

Key Tools for Making This Salad

While this recipe is wonderfully simple, having the right tools makes the preparation even smoother and more enjoyable. You don’t need a lot, but these few items will ensure efficiency and precision:

• Sharp Chef’s Knife: A good quality, sharp chef’s knife is crucial for cleanly dicing the tomatoes and slicing the cucumbers and red onion. A sharp knife makes the task safer and more efficient, preventing squashed vegetables.
• Cutting Board: A sturdy and stable cutting board is essential for safe and comfortable prep. Opt for one that won’t slip around on your counter.
• Mixing Bowls (One Large, One Small): You’ll need one large mixing bowl to comfortably combine all the fresh produce and eventually toss the salad. A separate, smaller bowl is perfect for whisking together the dressing ingredients until they are perfectly emulsified.
• Whisk: A small whisk is ideal for vigorously combining the olive oil, vinegar, lemon juice, and seasonings for the dressing, ensuring a smooth and well-incorporated mixture.

How to Prepare Your Cucumber Tomato Salad

Crafting this refreshing cucumber tomato salad is incredibly straightforward, requiring just a few simple steps. The key is fresh ingredients and gentle handling to maintain their texture and vibrancy.

Step 1: Prepare and Combine Your Fresh Produce

Begin by preparing all your vegetables and herbs. Dice your ripe tomatoes into bite-sized pieces, aiming for a relatively consistent size for even distribution of flavor. Slice your English cucumber into attractive half-moons – thin slices work best. Next, thinly slice your red onion; remember the tip about soaking them in cold water if you prefer a milder flavor. Finally, finely chop your fresh dill and flat-leaf parsley. Once everything is prepped, gently add the diced tomatoes, sliced cucumber, red onion, fresh dill, and parsley into a large mixing bowl. Toss them very gently to combine, being careful not to crush the delicate tomatoes. Set this colorful mixture aside while you prepare the dressing.

Step 2: Whisk Together the Zesty Dressing

In a separate, smaller bowl, it’s time to create the vibrant dressing that will tie all the flavors together. Pour in your high-quality extra virgin olive oil, red wine vinegar, and freshly squeezed lemon juice. Add the flaky sea salt and a generous amount of freshly cracked black pepper. Using a whisk, vigorously combine these ingredients until they are smooth and well-emulsified. This means the oil and vinegar are fully integrated, creating a slightly thicker, cohesive dressing rather than separate layers. Taste the dressing at this stage and adjust the salt, pepper, or lemon juice if needed – this is your chance to customize it perfectly to your palate.

Step 3: Gently Toss It All Together

Now, pour the freshly prepared dressing evenly over the combined vegetables and herbs in the large bowl. Using a gentle hand or two large spoons, carefully toss the salad until every piece of tomato, cucumber, and onion is beautifully coated in the zesty vinaigrette. The aim is to distribute the dressing without bruising the delicate ingredients. You’ll notice the colors becoming even more vibrant as they absorb the dressing.

Step 4: Chill and Savor the Flavors

This crucial final step allows the flavors to truly meld and deepen. Cover the bowl and refrigerate the salad for at least 20 minutes. This chilling time not only makes the salad wonderfully refreshing, especially on a hot day, but it also gives the vegetables a chance to absorb the dressing and for all the ingredients to become acquainted. The wait is worth it, as the salad’s complexity and overall deliciousness will significantly improve. Once chilled to perfection, give it one final gentle toss, serve it up, and prepare to enjoy a truly delightful summer salad!

Expert Tips and Tricks for the Best Results

Achieving the perfect cucumber tomato salad is easy when you keep a few key tips in mind. These simple techniques will elevate your salad from good to truly exceptional:

• Embrace Ripe, In-Season Tomatoes: The foundation of this salad’s flavor rests entirely on the quality of your tomatoes. Seek out truly ripe, in-season varieties from your local farmer’s market or grocery store. The juicier and more fragrant they are, the better your salad will taste. For optimal freshness and to prevent them from becoming too watery, always dice your tomatoes just before you plan to mix the salad.
• Master Thin Onion Slices: The red onion adds a crucial sharpness and crunch, but its flavor can be overpowering if the slices are too thick. For delicate, paper-thin half-moons that seamlessly blend into the salad, a mandoline slicer is your best friend. If you don’t have one, use your sharpest chef’s knife and take your time. Remember, if the onion still feels too strong, a quick 10-minute soak in cold water will significantly mellow its bite.
• Prioritize the Rest Period: Don’t skip the crucial 20-minute (or longer) chill time in the refrigerator. This isn’t just about serving a cold salad; it’s about allowing the flavors to marry and deepen. During this rest, the vegetables absorb the vinaigrette, and all the individual components come together to create a more cohesive and flavorful experience.
• Salt with Intent and Taste as You Go: Flaky sea salt offers a wonderful textural element and a cleaner, brighter taste than regular table salt. Add it thoughtfully, then taste your dressed salad before adding more. Tomatoes, in particular, benefit immensely from salt, which helps to draw out their natural sweetness and enhances the overall flavor profile. Adjust seasoning after the chilling period if needed.
• Don’t Over-Mix: Once the dressing is added, toss the salad just enough to evenly coat all the ingredients. Over-mixing can bruise the delicate tomatoes and cucumbers, leading to a watery salad and compromised texture. Gentle handling is key to preserving their crispness and integrity.
• Fresh Herbs are Paramount: While dried herbs have their place, for this salad, fresh is non-negotiable. The bright, verdant notes of fresh dill and parsley are what give this dish its signature refreshing character. Use a sharp knife or herb scissors to chop them finely, ensuring they integrate well into every bite.

Delicious Variations to Customize Your Salad

While this cucumber tomato salad is perfect as is, it’s also wonderfully adaptable. Feel free to get creative and tailor it to your personal preferences or what you have on hand. Here are some delicious variations to inspire you:

• Introduce Creamy Avocado: For an added layer of richness and healthy fats, gently fold in a few chunks of ripe avocado just before serving. The creamy texture provides a beautiful contrast to the crisp vegetables and tangy dressing.
• Boost Protein with Legumes: To transform this side dish into a heartier meal, consider tossing in a can of rinsed and drained chickpeas or white beans. They add a substantial amount of protein and fiber, making the salad more filling and satisfying.
• Experiment with Different Herbs: While dill and parsley are a classic combination, don’t hesitate to swap them out or add others. Fresh basil will lend a sweet, peppery note, while mint offers a bright, cooling sensation, perfect for a Mediterranean twist.
• Crumble in Some Feta Cheese: If dairy isn’t a concern for your diet, a generous crumbling of salty, tangy feta cheese is an incredible addition. It instantly imparts a Greek-inspired flavor profile that pairs wonderfully with the acidity of the dressing.
• Add a Crunchy Element: For an extra layer of texture, top your salad with a sprinkle of toasted nuts or seeds. Pine nuts offer a buttery flavor, while pumpkin seeds provide a satisfying crunch and added nutrients.
• Incorporate Grilled Corn: For a touch of smoky sweetness, cut kernels off one or two cobs of grilled corn and mix them into the salad. It adds a lovely char and natural sweetness that complements the fresh veggies.
• A Touch of Spice: If you enjoy a little heat, finely minced jalapeño or a pinch of red pepper flakes can add a subtle kick that brightens the overall flavor.
• Olives for a Mediterranean Flair: Sliced Kalamata or Castelvetrano olives bring a briny, salty depth that rounds out the flavors and further enhances a Mediterranean theme.

More refreshing cucumber recipes to try out: Cucumber Martini | Cucumber Margarita | Greek Beef Pitas | Korean Ground Turkey Lettuce Wraps

Frequently Asked Questions (FAQs)

Here are answers to some common questions about making and enjoying this cucumber tomato salad:

Is this cucumber tomato salad suitable for an anti-inflammatory diet?

Absolutely, yes! This salad is an excellent choice for an anti-inflammatory diet. It is thoughtfully crafted with ingredients renowned for their anti-inflammatory properties: luscious extra virgin olive oil, nutrient-dense tomatoes, hydrating cucumbers, and a burst of fresh herbs like dill and parsley, all brightened with invigorating lemon juice. There’s no added sugar, and it’s naturally dairy-free (unless you opt to add feta as a variation). It’s a wholesome, whole-foods based recipe designed to nourish your body and support your wellness goals without compromising on taste.

Can I prepare this salad ahead of time?

Yes, this salad is wonderfully suited for advance preparation, making it a convenient option for meal planning or entertaining. It holds up exceptionally well in the refrigerator. For best results, you can either fully assemble the salad and let it chill, allowing the flavors to meld beautifully, or you can prep the vegetables and dressing separately. If prepping separately, combine the chopped tomatoes, cucumbers, and red onion in one airtight container, and the whisked dressing in another. Then, toss them together just before serving or a couple of hours in advance for optimal freshness and texture.

How long does this salad last in the fridge?

For the freshest taste and best texture, this cucumber tomato salad is ideally enjoyed within 2 days of preparation. As it sits, the tomatoes will naturally release more of their juices, which can make the salad seem a bit more watery over time. While the flavor remains excellent on day two, you might find it beneficial to gently drain any excess liquid before serving. A quick toss and a taste test for seasoning (perhaps a little extra salt or a fresh squeeze of lemon juice) can easily revive its vibrant flavors.

Can you freeze cucumber tomato salad?

No, we strongly advise against freezing this fresh cucumber tomato salad. Since it is primarily composed of fresh, high-water-content vegetables, freezing will drastically alter their delicate texture. Upon thawing, the cucumbers and tomatoes will become mushy and watery, losing their appealing crispness and vibrant flavor. This salad is definitely best enjoyed fresh and chilled.

Need more inspiration for delicious sides? Explore our full collection of side dish recipes!

What to Serve Alongside Your Cucumber Tomato Salad

This cucumber tomato salad is far more than just a simple side dish; it’s a versatile summer staple that harmonizes beautifully with an impressive array of main courses. Its cool, tangy, and herb-forward profile provides a delightful contrast, helping to cut through the richness of savory dishes and infusing your plate with a burst of irresistible freshness.

• Grilled Chicken or Steak: The bright acidity and crispness of this salad are a perfect match for the smoky char of grilled meats. Try it with your favorite marinated chicken thighs, flavorful chicken kabobs, or a perfectly seared, simply seasoned New York strip steak. The salad acts as a palate cleanser, making each bite of meat even more enjoyable.
• Fresh Seafood Selections: For a light and incredibly healthy meal, serve this salad alongside a variety of seafood. It pairs exceptionally well with flaky grilled salmon, vibrant shrimp skewers, or pan-seared white fish like cod or snapper. The lemon vinaigrette complements the delicate flavors of the ocean, creating a truly refreshing dining experience.
• Burgers or Sandwiches: Whether you’re enjoying classic beef burgers, savory turkey patties, or a delicious veggie burger, this salad offers a crisp, cool, and tangy counterpoint. It’s a fantastic alternative to traditional fries or coleslaw, adding a sophisticated yet simple side to your casual favorites.
• Nourishing Grain Bowls: Transform this salad into a complete and satisfying lunch or light dinner by layering it over a bed of cooked quinoa, fluffy couscous, or chewy farro. For an extra boost of flavor and creaminess, add a dollop of hummus or a few slices of ripe avocado. This combination creates a balanced, nutrient-packed meal.
• Mediterranean Mezze Platter: Lean into those wonderful Greek-inspired flavors by incorporating this salad into a vibrant Mediterranean mezze board. Pair it with other delightful small bites such as tender stuffed grape leaves, cool and creamy tzatziki, homemade hummus, a medley of olives, and warm pita bread. The salad’s fresh herbs and tangy dressing will tie all the elements together beautifully, creating an inviting and flavorful grazing experience.

Proper Storage for Leftovers

To enjoy any leftover cucumber tomato salad, simply transfer it to an airtight container and store it in the refrigerator. While it’s at its absolute best when consumed within 2 days of preparation, it can safely be kept for up to 3 days. It’s important to note that as the salad sits, the tomatoes will naturally continue to release their juices, which may accumulate at the bottom of the container. This is completely normal and does not mean the salad has gone bad.

If you find that your salad has become a little watery after storing, a quick fix will bring it back to life. Before serving, gently drain any excess liquid, give the salad a good, thorough toss, and then taste it for seasoning. Often, a little extra flaky sea salt or another fresh squeeze of lemon juice is all it needs to revive its vibrant flavors and bring it back to its delicious best. Avoid freezing this salad, as the fresh vegetables will lose their desirable crisp texture.

Discover More of Our Favorite Summer Salads

If you love the refreshing simplicity of this cucumber tomato salad, you’ll surely enjoy exploring more of our vibrant summer salad recipes:

Watermelon Feta Salad is an explosion of refreshing flavors, blending sweet, juicy watermelon with salty feta and invigorating fresh mint. It’s a delightful and effortless dish that hits every single summer craving, making it a perfect quick fix for hot days.

For an elevated take on a classic, our Burrata Caprese Salad unites creamy burrata cheese with perfectly ripe tomatoes and aromatic fresh basil. Drizzled with a rich balsamic glaze, this salad offers a luxurious and unforgettable bite that’s simple yet sophisticated.

When you need something more substantial, this bold and hearty Southwest Chicken Salad is your answer. Packed with tender grilled chicken, protein-rich black beans, and delightfully crunchy tortilla strips, it’s the ultimate solution for satisfying summer meal prep, delivering flavor and sustenance in every forkful.

Finally, if you whip up this fantastic tomato cucumber salad recipe, please be sure to show your love by giving this recipe a star rating on the recipe card below and/or leaving a comment! Your feedback is incredibly valuable to me, and I genuinely love hearing about your experiences in the kitchen. I also make an effort to respond to every single comment, so don’t hesitate to share your thoughts or ask any questions you might have!

Oh, and make sure to tag me on Instagram, Facebook, or Pinterest if you make the recipe! Seeing these delicious creations come to life in your homes is truly my favorite part of this work – it means the world to me!

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Cucumber Tomato Salad

This light, refreshing cucumber tomato salad is the perfect summer side dish. Packed with fresh herbs, crisp onion, and a simple zesty dressing, it’s easy to make and bursting with seasonal flavors!

Prep Time: 10 minutes mins

Chill Time: 20 minutes mins

Total Time: 30 minutes mins

Servings: 4

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Equipment

• Shun Chef’s Knife
• Utility Cutting Board
• Mixing Bowls
• Small Whisk

Ingredients

• 2 to 3 large ripe tomatoes diced (such as hothouse, heirloom, or Roma)
• 1 English cucumber sliced into thin half-moons (or Persian cucumbers)
• 1/2 medium red onion thinly sliced (soak in cold water for 10 mins if you prefer a milder flavor)
• 1 Tbsp freshly chopped dill
• 1 Tbsp freshly chopped flat leaf Italian parsley
• 2 Tbsp extra virgin olive oil (use a good quality, peppery oil)
• 1 Tbsp red wine vinegar (can substitute white wine vinegar)
• 1 Tbsp freshly squeezed lemon juice (fresh is best!)
• 1 tsp flaky sea salt (such as Maldon)
• 1/4 tsp freshly cracked black pepper

Instructions

• Combine Produce: In a large mixing bowl, add the diced tomatoes, sliced cucumber, thinly sliced red onion, freshly chopped dill, and parsley. Gently stir to combine all the ingredients.
• Prepare Dressing: In a small bowl, combine the extra virgin olive oil, red wine vinegar, freshly squeezed lemon juice, flaky sea salt, and freshly cracked black pepper. Whisk vigorously until the dressing is well combined and emulsified.
• Dress the Salad: Pour the prepared dressing over the vegetables and herbs in the large bowl. Gently toss the salad with spoons until all the ingredients are evenly coated with the vinaigrette.
• Chill and Serve: Cover the bowl and refrigerate the salad for at least 20 minutes before serving. This allows the flavors to meld and ensures the salad is wonderfully refreshing. Toss once more just before serving and enjoy!

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Nutrition

Calories: 92kcal | Carbohydrates: 7g | Protein: 1g | Fat: 7g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Sodium: 588mg | Potassium: 290mg | Fiber: 1g | Sugar: 4g | Vitamin A: 684IU | Vitamin C: 14mg | Calcium: 24mg | Iron: 1mg

Calories: 92kcal

Cuisine: Greek

Category: Side Dish