Introduction

Delight in the refreshing flavors of Vegan Marinated Cucumbers, Onions, and Tomatoes, a vibrant dish perfect for summer or any time you crave a light, tangy salad. This recipe combines crisp cucumbers, sweet onions, and juicy tomatoes marinated in a zesty vinaigrette. Whether served as a side dish, a topping for grilled tofu or tempeh, or enjoyed on its own, this salad offers a burst of freshness and nutrition. It’s easy to prepare, vegan-friendly, and sure to become a favorite addition to your repertoire of healthy recipes.

Ingredients

  • 2 large cucumbers, thinly sliced
  • 1 red onion, thinly sliced
  • 2 large tomatoes, diced
  • 1/4 cup fresh parsley, chopped
  • 1/4 cup fresh dill, chopped
  • 1/3 cup white vinegar
  • 1/4 cup olive oil
  • 1 tablespoon maple syrup or agave nectar
  • 2 cloves garlic, minced
  • 1 teaspoon Dijon mustard
  • Salt and pepper, to taste

Instructions

  1. Prepare the Vegetables: In a large mixing bowl, combine the thinly sliced cucumbers, red onion, diced tomatoes, chopped parsley, and chopped dill. Toss gently to mix evenly.
  2. Make the Marinade: In a separate bowl, whisk together the white vinegar, olive oil, maple syrup or agave nectar, minced garlic, Dijon mustard, salt, and pepper. Whisk until well combined.
  3. Marinate the Salad: Pour the marinade over the cucumber, onion, and tomato mixture. Toss gently to coat all the vegetables with the marinade. Cover the bowl with plastic wrap or transfer to an airtight container.
  4. Chill and Marinate: Refrigerate the marinated salad for at least 1-2 hours, or preferably overnight, to allow the flavors to meld together.
  5. Serve: Before serving, give the salad a gentle toss to redistribute the marinade. Adjust seasoning if needed. Serve chilled, garnished with additional fresh herbs if desired.

Introduction

Delight in the refreshing flavors of Vegan Marinated Cucumbers, Onions, and Tomatoes, a vibrant dish perfect for summer or any time you crave a light, tangy salad. This recipe combines crisp cucumbers, sweet onions, and juicy tomatoes marinated in a zesty vinaigrette. Whether served as a side dish, a topping for grilled tofu or tempeh, or enjoyed on its own, this salad offers a burst of freshness and nutrition. It’s easy to prepare, vegan-friendly, and sure to become a favorite addition to your repertoire of healthy recipes.

Ingredients

  • 2 large cucumbers, thinly sliced
  • 1 red onion, thinly sliced
  • 2 large tomatoes, diced
  • 1/4 cup fresh parsley, chopped
  • 1/4 cup fresh dill, chopped
  • 1/3 cup white vinegar
  • 1/4 cup olive oil
  • 1 tablespoon maple syrup or agave nectar
  • 2 cloves garlic, minced
  • 1 teaspoon Dijon mustard
  • Salt and pepper, to taste

Instructions

  1. Prepare the Vegetables: In a large mixing bowl, combine the thinly sliced cucumbers, red onion, diced tomatoes, chopped parsley, and chopped dill. Toss gently to mix evenly.
  2. Make the Marinade: In a separate bowl, whisk together the white vinegar, olive oil, maple syrup or agave nectar, minced garlic, Dijon mustard, salt, and pepper. Whisk until well combined.
  3. Marinate the Salad: Pour the marinade over the cucumber, onion, and tomato mixture. Toss gently to coat all the vegetables with the marinade. Cover the bowl with plastic wrap or transfer to an airtight container.
  4. Chill and Marinate: Refrigerate the marinated salad for at least 1-2 hours, or preferably overnight, to allow the flavors to meld together.
  5. Serve: Before serving, give the salad a gentle toss to redistribute the marinade. Adjust seasoning if needed. Serve chilled, garnished with additional fresh herbs if desired.

Nutritional Information

  • Calories: Approximately 120 per serving
  • Protein: 2g
  • Carbohydrates: 10g
  • Fat: 8g
  • Fiber: 2g
  • SmartPoints (WW): Each serving is approximately 3 SmartPoints, making it a light and nutritious addition to your meal plan.

Tips for Success

  • Use fresh, ripe tomatoes for the best flavor and texture.
  • Adjust the sweetness of the marinade by varying the amount of maple syrup or agave nectar.
  • For a variation, add sliced bell peppers or olives to the salad for extra crunch and flavor.

Health Benefits

  • Cucumbers: Low in calories and high in water content, cucumbers help keep you hydrated and provide essential vitamins and minerals.
  • Onions: Rich in antioxidants and anti-inflammatory compounds, onions support heart health and immune function.
  • Tomatoes: Packed with lycopene, tomatoes promote skin health and may reduce the risk of certain cancers.

Conclusion

Vegan Marinated Cucumbers, Onions, and Tomatoes offer a delightful blend of textures and flavors, perfect for enhancing any meal with its fresh and tangy profile. Whether enjoyed as a side dish, a topping, or a standalone salad, this recipe is versatile and simple to prepare. It’s an excellent choice for gatherings, picnics, or as a healthy addition to your daily meals. Embrace the crispness of cucumbers, the sweetness of tomatoes, and the tanginess of the marinade in every refreshing bite of this vibrant vegan dish.