Introduction

Discover the perfect blend of freshness and flavor with this Vegan Cucumber Tomato Salad. This vibrant salad is a quintessential choice for those seeking a light, nutritious meal or a delicious side dish. Packed with crisp cucumbers, juicy tomatoes, and a tangy vinaigrette, this salad is not only vegan but also a great way to incorporate more vegetables into your diet. Ideal for summer gatherings, meal prepping, or a quick and easy lunch, this recipe is both versatile and satisfying.

Ingredients

For the Salad:

  • 2 large cucumbers, peeled and sliced (or leave the skin on for added texture)
  • 4 medium tomatoes, diced
  • 1/2 red onion, thinly sliced
  • 1/4 cup chopped fresh basil (or cilantro for a different twist)
  • 1/4 cup chopped fresh parsley
  • 1/4 cup sliced black olives (optional, for added depth of flavor)
  • 1/4 cup crumbled vegan feta cheese (optional, for a creamy texture)
  • Salt and pepper, to taste

For the Dressing:

  • 3 tablespoons extra virgin olive oil
  • 2 tablespoons red wine vinegar (or apple cider vinegar for a milder flavor)
  • 1 tablespoon lemon juice
  • 1 teaspoon Dijon mustard
  • 1 teaspoon maple syrup (or agave nectar for a lower glycemic index option)
  • 1 clove garlic, minced
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon dried thyme
  • 1/4 teaspoon red pepper flakes (optional, for a bit of heat)

Instructions

Preparing the Vegetables

  1. Prep the Cucumbers: Begin by washing the cucumbers thoroughly. Peel them if you prefer, or leave the skin on for extra crunch and nutrients. Slice the cucumbers into thin rounds or half-moons, depending on your texture preference.
  2. Dice the Tomatoes: Wash the tomatoes and cut them into bite-sized pieces. Ensure they are fairly uniform to create a balanced texture in the salad.
  3. Slice the Red Onion: Peel and thinly slice the red onion. If you find the raw onion too sharp, you can soak the slices in cold water for 10 minutes to mellow the flavor.
  4. Chop the Herbs: Finely chop the fresh basil and parsley. These herbs will add a burst of fresh flavor and color to your salad.

Making the Dressing

  1. Combine Dressing Ingredients: In a small bowl or jar, combine the extra virgin olive oil, red wine vinegar, lemon juice, Dijon mustard, and maple syrup. Whisk or shake until the ingredients are well blended.
  2. Add Flavorings: Stir in the minced garlic, dried oregano, dried thyme, and red pepper flakes (if using). Mix well to ensure the spices are evenly distributed throughout the dressing.
  3. Adjust Seasoning: Taste the dressing and adjust the seasoning as needed. You might want to add a pinch more salt, a dash of pepper, or a bit more lemon juice for extra zing.

Assembling the Salad

  1. Combine Vegetables: In a large salad bowl, add the sliced cucumbers, diced tomatoes, and red onion. If using olives and vegan feta cheese, add them to the bowl as well.
  2. Add the Dressing: Pour the prepared dressing over the vegetable mixture. Toss gently to coat all the ingredients evenly with the dressing.
  3. Add Fresh Herbs: Sprinkle the chopped basil and parsley over the salad. Toss again to distribute the herbs throughout.
  4. Season to Taste: Give the salad a final taste and adjust the seasoning with additional salt and pepper if needed.

Serving and Storage

  1. Chill Before Serving: For the best flavor, let the salad sit in the refrigerator for at least 30 minutes before serving. This allows the flavors to meld and the vegetables to absorb the dressing.
  2. Serve: Serve the salad chilled or at room temperature. It makes a refreshing side dish or a light main course on its own.
  3. Store Leftovers: Store any leftover salad in an airtight container in the refrigerator. It will keep for up to 3 days, although the cucumbers may become slightly softer over time.

Nutritional Information

Per Serving (based on 6 servings):

  • Calories: 120 kcal
  • Protein: 3 g
  • Carbohydrates: 12 g
  • Fiber: 3 g
  • Net Carbohydrates: 9 g
  • Fat: 8 g
  • Sodium: 200 mg

SmartPoints Information (Weight Watchers)

  • SmartPoints: 3 SmartPoints per serving

Tips for Success

  1. Fresh Ingredients: Use the freshest cucumbers and tomatoes you can find for the best flavor and texture. Seasonal produce will enhance the taste of the salad.
  2. Customize the Salad: Feel free to add other vegetables like bell peppers, radishes, or avocado to suit your taste. You can also experiment with different herbs or add a sprinkle of seeds for extra crunch.
  3. Adjust the Dressing: If you prefer a tangier dressing, increase the amount of vinegar or lemon juice. For a sweeter note, add a bit more maple syrup.
  4. Vegan Cheese Options: If you don’t have vegan feta cheese, you can omit it or use another type of plant-based cheese. Adjust the seasoning to complement your cheese choice.
  5. Meal Prep: This salad is excellent for meal prep. Prepare it ahead of time and store it in individual containers for a quick and easy lunch or dinner.

Serving Suggestions

This Vegan Cucumber Tomato Salad is incredibly versatile and pairs well with a variety of dishes. Serve it alongside grilled tofu, a hearty quinoa bowl, or as a fresh complement to a vegan wrap or sandwich. It’s also perfect for picnics, potlucks, or as a light side dish for a summer barbecue.

Conclusion

This Vegan Cucumber Tomato Salad offers a burst of freshness and vibrant flavors that are sure to delight your taste buds. With its crisp cucumbers, juicy tomatoes, and zesty dressing, it provides a nutritious and satisfying meal or side dish that aligns with vegan and low-calorie dietary preferences. Whether you’re preparing it for a special occasion or just a healthy everyday meal, this salad is a perfect choice for anyone looking to enjoy a refreshing, flavorful dish. Enjoy the simplicity and deliciousness of this vibrant salad that celebrates the best of fresh vegetables and herbs.