Consider the refreshing crunch of cucumbers paired with the juicy burst of ripe tomatoes, all intertwined with the creamy, tangy goodness of feta cheese. This simple yet sophisticated dish is not just a treat for the palate but a balanced blend of flavors that can elevate any meal. The combination is an ode to freshness and simplicity.
The roots of this delightful salad can be traced back to the Mediterranean diet, renowned for its health benefits. In fact, studies have shown that including such nutrient-rich, natural foods can reduce the risk of chronic diseases. It’s a staple that brings both nutrition and gourmet appeal to the table, making it a favorite among culinary experts.
The cucumber tomato feta salad combines crisp cucumbers, juicy tomatoes, and tangy feta cheese for a refreshing and nutritious dish. This salad is easy to prepare, contains essential vitamins and minerals, and delivers a delightful burst of flavors. Perfect as a side dish or a light meal, it caters to both taste and nutrition.
Ingredients for Cucumber Tomato Feta Salad
Cucumber Tomato Feta Salad is made with simple, fresh ingredients. This salad is quick to prepare and full of flavor. Below are the ingredients you’ll need:
- 2 cups cucumbers, chopped
- 2 cups tomatoes, chopped
- 1 cup feta cheese, crumbled
- 1/4 cup red onion, finely sliced
- 2 tablespoons olive oil
- 1 tablespoon red wine vinegar
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1 teaspoon dried oregano
General Information about Cucumber Tomato Feta Salad
Cucumber Tomato Feta Salad is a light and refreshing dish. It is incredibly simple to make, perfect for any occasion. Below is some general information about this salad:
General Information
This table provides details about the general information of a meal.
These details include making difficulty, preparation and cooking time, serving size, and meal type.
| Category | Details |
|---|---|
| Making Difficulty | Easy |
| Preparation Time | 10 minutes |
| Cooking Time | None |
| Serving Size | 4 servings |
| Meal Type | Side Dish |
Instructions to Prepare the Salad
Making Cucumber Tomato Feta Salad is quick and easy. By following these steps, you will have a delicious and refreshing dish ready in no time. Let’s get started:
Step 1: Prepare the Vegetables
First, wash the cucumbers and tomatoes thoroughly under running water. It’s important to make sure they are clean to keep the salad fresh and safe to eat. Then, pat them dry with a clean towel.
Next, chop the cucumbers into bite-sized pieces. Do the same with the tomatoes, removing any stems. If you’re using a red onion, slice it thinly to add a bit of crunch and flavor.
Step 2: Combine Ingredients
In a large salad bowl, combine the chopped cucumbers and tomatoes. Add the finely sliced red onion to the mix. This will be the base of your salad.
Now, crumble the feta cheese over the vegetables. The feta adds a creamy and tangy flavor that complements the crisp veggies perfectly. Make sure to distribute it evenly.
Step 3: Make the Dressing
In a small bowl, whisk together olive oil and red wine vinegar. This simple dressing will enhance the flavors of the salad without overpowering them. Add salt, black pepper, and dried oregano to the mixture.
Continue to whisk until all ingredients are well combined. Taste the dressing to ensure it’s to your liking. You can adjust the seasoning if necessary.
Step 4: Toss the Salad
Pour the dressing over the cucumber, tomato, and feta mixture in the large salad bowl. Use a spoon or salad tongs to gently toss the ingredients. Be careful not to mash the vegetables while mixing.
Toss until all the ingredients are well coated with the dressing. This ensures that every bite will be flavorful and delicious.
Step 5: Serve and Enjoy
Your Cucumber Tomato Feta Salad is now ready to be served! You can garnish it with a few fresh herbs like parsley or basil if you like. This adds a touch of color and extra flavor.
Serve the salad immediately for the best taste and texture. If you need to store it, keep it in an airtight container in the refrigerator for up to two days.
Important Things to Keep in Mind when Making this Salad
Consistency in chopping vegetables is important for a visually appealing salad. Make sure the cucumber and tomato pieces are similar in size. This ensures an even blend of flavors in each bite.
When choosing ingredients, freshness is key. Fresh vegetables and cheese make a big difference in taste. Avoid using canned or pre-packaged vegetables.
Don’t overdress the salad. A little olive oil and vinegar go a long way. You can always add more if needed, but too much can make the salad soggy.
Let the salad sit for a few minutes after tossing it with the dressing. This allows the flavors to meld together. However, don’t let it sit too long, as the vegetables can lose their crunch.
Consider adding some herbs for extra flavor. Fresh basil or parsley can enhance the taste. Simply sprinkle them on top before serving.
Nutritional Value of the Cucumber Tomato Feta Salad
The Cucumber Tomato Feta Salad is not only delicious but also packed with nutrients. Each ingredient contributes to the salad’s overall health benefits. Let’s explore what makes this salad a nutritious choice.
Cucumbers
Cucumbers are mostly water, making them low in calories. They are also a good source of vitamins and minerals. Vitamin K and potassium are particularly abundant in cucumbers, helping with blood clotting and heart health.
Moreover, cucumbers contain antioxidants. These help fight free radicals in the body. Including cucumbers in your diet can aid in hydration and digestion.
Tomatoes
Tomatoes are rich in vitamins A and C. These vitamins support your immune system and skin health. Additionally, tomatoes contain lycopene, an antioxidant linked to reduced risk of heart disease.
Tomatoes also provide fiber, which aids in digestion. Their natural sweetness adds flavor without extra calories. Eating tomatoes can contribute to overall heart and skin health.
Feta Cheese
Feta cheese is a good source of protein and calcium. Protein is essential for muscle repair and growth. Calcium is vital for strong bones and teeth.
Feta also contains probiotics, which are beneficial for gut health. However, it can be high in sodium, so moderation is key. Including feta in your salad adds creaminess and important nutrients.
Overall Nutritional Content
Here’s a quick look at the nutritional content for a serving of Cucumber Tomato Feta Salad:
| Nutrient | Amount per Serving |
|---|---|
| Calories | 150 |
| Protein | 5 grams |
| Fat | 10 grams |
| Carbohydrates | 10 grams |
| Fiber | 2 grams |
In Conclusion
The cucumber tomato feta salad offers a perfect balance of taste and nutrition. With its simple ingredients, it is easy to make and suitable for various occasions. This salad’s refreshing flavors make it a hit at any gathering.
By incorporating fresh vegetables and cheese, you create a dish that’s both healthy and delicious. It’s versatile enough to serve as a side or a standalone meal. Enjoy the myriad of health benefits and exceptional taste this salad brings to the table.