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Mediterranean Tomato and Cucumber Chopped Salad recipe

Easy Mediterranean Tomato and Cucumber Chopped Salad Recipe Boosts Fresh Flavor

This Mediterranean Tomato and Cucumber Chopped Salad recipe features vibrant vegetables and fresh herbs, perfect as a light meal or side dish.
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Prep Time 10 minutes
Let Rest 5 minutes
Total Time 15 minutes
Servings: 4 servings
Course: Appetizer
Cuisine: Mediterranean
Calories: 150
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Salad
  • 3 cups ripe tomatoes vine-ripened or cherry tomatoes
  • 1 large English cucumber firm
  • 1/2 cup red onion finely diced
  • 1/2 cup fresh parsley chopped
  • 1/4 cup fresh mint minced
  • 1/2 cup Kalamata olives pitted and sliced
For the Dressing
  • 1/4 cup extra virgin olive oil fruity and good-quality
  • 2 tablespoons fresh lemon juice
  • 1 clove garlic minced or grated
  • 1 teaspoon sea salt
  • 1/4 teaspoon black pepper freshly ground

Equipment

  • Large bowl
  • small bowl
  • whisk
  • knife
  • cutting board

Method
 

Preparation Steps
  1. Chop the vine-ripened tomatoes into bite-sized pieces and halve the English cucumber lengthwise, then slice into ¼-inch pieces.
  2. Finely dice the red onion into thin strips.
  3. Chop fresh parsley and mint leaves finely.
  4. In a large bowl, gently toss tomatoes, cucumbers, red onion, chopped herbs, and sliced Kalamata olives.
  5. In a small bowl, whisk together extra virgin olive oil, fresh lemon juice, minced garlic, sea salt, and black pepper.
  6. Pour the dressing over the salad and gently toss for 10–15 seconds.
  7. Allow the salad to sit at room temperature for 5 minutes.

Nutrition

Serving: 1servingCalories: 150kcalCarbohydrates: 10gProtein: 2gFat: 12gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 8gSodium: 250mgPotassium: 300mgFiber: 3gSugar: 3gVitamin A: 500IUVitamin C: 30mgCalcium: 30mgIron: 1mg

Notes

Optional: Sprinkle crumbled feta cheese for creamy tang.

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