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Marinated Tomato and Cucumber Salad
Introduction
This Marinated Tomato and Cucumber Salad is a refreshing and tangy dish perfect for any occasion. Combining the crispness of cucumbers, the sweetness of tomatoes, and the sharpness of onions, this salad is enhanced with a simple yet flavorful marinade. Ideal for picnics, barbecues, or as a side dish for any meal, this salad is not only delicious but also healthy. Below, you’ll find a comprehensive recipe with detailed instructions, nutritional information, and tips to make the most out of this vibrant dish. This recipe is also Weight Watchers (WW) friendly, ensuring it fits well within your daily points allowance.
Ingredients
- 3 medium tomatoes, largely chopped
- 2 large cucumbers, sliced
- 1 large onion, sliced into rings
- ¼ cup granulated sugar
- ¼ cup olive oil
- ½ cup white distilled vinegar
- 1 cup water
- 1 teaspoon dried basil
- Salt and pepper to taste
Detailed Instructions
- Prepare the Vegetables: Start by washing the tomatoes and cucumbers thoroughly under cold running water. Pat them dry with a clean towel. Proceed to chop the tomatoes into large chunks and slice the cucumbers into thin rounds. Peel the onion and slice it into thin rings. Place all the prepared vegetables in a large mixing bowl.
- Toss the Vegetables: Gently toss the chopped tomatoes, sliced cucumbers, and onion rings in the mixing bowl until they are well combined. Ensure that the vegetables are evenly distributed to allow for better marination.
- Add Water: Pour the cup of water over the mixed vegetables. The water helps to dilute the marinade slightly, making it less intense while still allowing the flavors to penetrate the vegetables.
- Prepare the Marinade: In a separate small bowl, combine the olive oil, white distilled vinegar, granulated sugar, and dried basil. Stir the mixture until the sugar is completely dissolved and all the ingredients are well blended.
- Season the Marinade: Add salt and pepper to the marinade according to your taste preferences. Mix well to ensure that the seasoning is evenly distributed throughout the marinade.
- Combine Marinade with Vegetables: Pour the prepared marinade over the vegetables in the large mixing bowl. Use a large spoon or tongs to toss the vegetables gently, ensuring that they are all coated with the marinade.
- Chill the Salad: Cover the mixing bowl with plastic wrap or a lid and place it in the refrigerator. Allow the salad to marinate for at least 2 hours. This chilling period is crucial as it lets the flavors meld together and enhances the overall taste of the salad.
- Serve the Salad: After marinating, give the salad a final toss before serving. Transfer the salad to a serving bowl, ensuring that some of the marinade is included with the vegetables to keep them moist and flavorful.
- Garnish and Enjoy: For an added touch, garnish the salad with a sprinkle of fresh basil or parsley before serving. Enjoy this refreshing and tangy salad as a side dish or a light meal.
Nutritional Information (per serving, assuming 6 servings)
- Calories: 110
- Total Fat: 8g
- Saturated Fat: 1.1g
- Cholesterol: 0mg
- Sodium: 10mg
- Total Carbohydrates: 10g
- Dietary Fiber: 1g
- Sugars: 7g
- Protein: 1g
Weight Watchers Points (per serving):
- PointsPlus: 3 points
- SmartPoints: 4 points
- Freestyle Points: 3 points
Tips for the Best Marinated Tomato and Cucumber Salad
- Choosing the Best Tomatoes: Opt for ripe, firm tomatoes that are free of blemishes. Heirloom tomatoes or vine-ripened tomatoes can add extra flavor and color to your salad.
- Cucumber Varieties: English cucumbers or Persian cucumbers are ideal for this salad as they have fewer seeds and a thinner skin compared to regular cucumbers. If using regular cucumbers, consider peeling them to reduce bitterness.
- Onion Preparation: To mellow the sharpness of raw onions, soak the sliced onion rings in cold water for about 10 minutes before adding them to the salad. Drain well before combining with other vegetables.
- Sweetness Adjustment: If you prefer a less sweet salad, you can reduce the amount of granulated sugar in the marinade. Conversely, for a sweeter taste, add a bit more sugar to suit your preference.
- Additional Herbs: Feel free to experiment with other herbs such as dill, parsley, or oregano to add different flavor dimensions to your salad.
- Storage: The marinated salad can be stored in the refrigerator for up to 3 days. The flavors will continue to develop, making it even more delicious over time.
Health Benefits
Tomatoes are rich in vitamins A and C, as well as antioxidants like lycopene, which can help reduce the risk of chronic diseases. Cucumbers provide hydration and are a good source of vitamin K. Onions contain various compounds that have been linked to heart health and anti-inflammatory benefits. This salad is low in calories and fat, making it a healthy addition to any meal.
By following this detailed recipe, you’ll be able to create a professional-quality Marinated Tomato and Cucumber Salad that will be a hit at any gathering. Enjoy the crisp, refreshing flavors and the simplicity of this delightful dish. Happy cooking!
Conclusion
This Marinated Tomato and Cucumber Salad is not only easy to prepare but also packed with fresh, vibrant flavors that will brighten up any meal. The combination of juicy tomatoes, crisp cucumbers, and tangy onions, all marinated in a delicious vinegar and oil dressing, makes it a perfect dish for summer picnics, barbecues, or as a refreshing side dish. The detailed instructions and tips provided will ensure that you achieve the best results every time. Enjoy this nutritious and tasty salad with your family and friends!