Mediterranean Cucumber Salad
User Reviews
5
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Prep Time
15 mins
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Total Time
15 mins
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Servings
6 servings
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Calories
148 kcal
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Cuisine
Mediterranean, American
Mediterranean Cucumber Salad
Description
This Mediterranean Cucumber Salad uses English cucumber cut into one-inch pieces for its crisp peel and mild taste. The salad includes grape tomatoes, thinly sliced red onion and radishes for fresh crunch, chickpeas for protein and bulk, and sliced black or kalamata olives for briny flavor. The dressing combines olive oil and red wine vinegar with garlic, fresh parsley, sea salt, Italian herbs, and cracked black pepper, which brings all elements together while adding savory depth.
Tossing the vegetables and chickpeas with the dressing and letting the salad sit for 5 to 10 minutes softens some of the bite and allows the flavors to meld. Crumbled vegan feta cheese is added just before serving to impart creamy tartness. This salad works as a light side or a satisfying addition to Mediterranean-themed meals.
The recipe notes that English cucumbers do not require peeling due to their tender skin, and Persian cucumbers are good alternatives. For an oil-free version, a fat-free Italian vinaigrette can be used instead. The salad is best eaten the same day but can be stored in an airtight container for up to two to three days.
Ingredients
- 1 large cucumber See Note 1, English, ends trimmed, cut into 1-inch pieces
- 6 ounces grape tomatoes or cherry tomatoes, halved
- ½ medium red onion thinly sliced
- 1 small bunch radishes thinly sliced, optional
- 1 (15 oz) can chickpeas or approx 1 ¾ cups cooked chickpeas; if avoiding oil, save the aquafaba from the can for the fat-free Italian dressing linked in Notes, rinsed and drained
- ½ cup black olive or kalamata, if preferred, sliced
- ½ cup vegan feta cheese tap for a recipe or use store-bought, crumbled
For the dressing:
- 2 tablespoons extra virgin olive oil See Note 2
- 1 tablespoon red wine vinegar
- 1 clove garlic minced or zested
- 1 rounded tablespoon parsley plus more for garnish if desired, finely chopped, fresh
- ¾ teaspoon sea salt fine, or mineral salt
- scant ½ teaspoon Italian seasoning blend or a combination of dried oregano and basil
- ½ teaspoon black pepper freshly cracked
Instructions
- In a small bowl whisk together the dressing ingredients. Set aside.
- In a large bowl, combine the cucumber, tomatoes, red onion, radishes, if using, chickpeas, and olives. Add dressing and toss. Set aside for 5-10 minutes to allow the flavors to marry.
- Taste and adjust the seasoning. Sprinkle with feta cheese and additional parsley and serve.
Notes
- English cucumbers and Persian cucumbers have edible skins ideal for salads; peel common slicing cucumbers before use.
- For an oil-free dressing alternative, a fat-free Italian vinaigrette is recommended.
- Store leftovers in an airtight container in the refrigerator for 2-3 days; best enjoyed fresh.
Nutrition Information
Show DetailsNutrition Facts
Serving: 6servings
Amount Per Serving
Calories 148 kcal
% Daily Value*
| Calories | 148kcal | 7% |
| Carbohydrates | 15g | 5% |
| Protein | 5g | 10% |
| Fat | 8g | 12% |
| Cholesterol | 0mg | 0% |
| Fiber | 5g | 20% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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