Mediterranean Cucumber Salad
Mediterranean Cucumber Salad features a mix of crisp English cucumber, halved grape tomatoes, sliced red onion, optional radishes, chickpeas, and sliced olives tossed in a dressing of olive oil, red wine vinegar, garlic, parsley, sea salt, Italian seasoning, and black pepper. Crumbled vegan feta cheese completes the salad with tangy richness. The salad combines fresh vegetables with hearty chickpeas and olives for a balanced texture and bright flavor.
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
Nutrition Facts
Serving: 6 servings
Amount Per Serving
Calories 148
% 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.