This marinated cucumber, onion, and tomato salad is a burst of fresh flavors, with the tangy zing of apple cider vinegar and honey harmonizing perfectly with the crisp vegetables. The simple combination of cucumbers, onions, and tomatoes is elevated by the fragrant dried oregano, making it an irresistible side dish. Perfect for a picnic, BBQ, or as a light meal, this salad is easy to make ahead and packs a punch of flavor. Whether you serve it as a topping for grilled meats or enjoy it on its own, it’s a versatile dish that will complement any summer spread. The cool and refreshing elements paired with the sharp tang of the marinade make it a summer essential.
Full recipe:
Ingredients:
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2 cucumbers, sliced thinly
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1 medium onion, thinly sliced
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2 medium tomatoes, chopped
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1/4 cup olive oil
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3 tablespoons apple cider vinegar
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1 tablespoon honey or sugar (optional)
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1 teaspoon dried oregano
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1/2 teaspoon garlic powder
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1/4 teaspoon red pepper flakes (optional)
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Salt and pepper to taste
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Fresh parsley for garnish
Directions:
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In a large bowl, combine the sliced cucumbers, onions, and chopped tomatoes.
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In a small bowl, whisk together olive oil, apple cider vinegar, honey (if using), oregano, garlic powder, red pepper flakes, salt, and pepper.
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Pour the marinade over the vegetables, tossing gently to combine.
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Cover the bowl and refrigerate for at least 30 minutes to allow the flavors to meld.
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Garnish with fresh parsley before serving.
Prep Time: 10 minutes | Cooking Time: 0 minutes | Total Time: 40 minutes | Kcal: 85 kcal | Servings: 4 servings
Marinated Cucumbers, Onions, and Tomatoes: A Refreshing and Flavorful Summer Salad
When the summer heat kicks in, nothing beats a refreshing, cool dish that doesn’t require hours of preparation or cooking. That’s where this marinated cucumber, onion, and tomato salad comes in—perfect for hot days when you crave something light yet satisfying. Combining simple ingredients that burst with flavor, this recipe is ideal for a healthy snack, a side dish, or even a light lunch. The best part? It’s incredibly versatile and easy to make.
Why This Salad is a Must-Try
There’s something uniquely refreshing about the combination of cucumbers, onions, and tomatoes. Cucumbers provide a crisp texture, onions add a subtle sharpness, and tomatoes bring a juicy sweetness. When marinated together in a tangy dressing made of olive oil, apple cider vinegar, honey, and herbs, these ingredients meld into a delightful mix of flavors that are both light and savory.
This salad is a favorite for many because it offers a balance of taste, texture, and nutrition. It’s vibrant and refreshing, yet full of benefits for your body. Perfectly suited to serve on warm summer days, it can be enjoyed on its own or as a complement to grilled meats, sandwiches, or any main dish.
Health Benefits of Marinated Cucumbers, Onions, and Tomatoes
Each ingredient in this dish offers unique health benefits, making this salad a powerhouse of nutrition. Let’s break down the benefits of the main components.
- Cucumbers are low in calories and high in water content, making them a hydrating and refreshing addition to any meal. They’re also a great source of antioxidants, particularly flavonoids, which help protect against inflammation and oxidative stress. Cucumbers are rich in vitamin K, which plays a key role in bone health and wound healing.
- Tomatoes are packed with vitamin C, a crucial nutrient for boosting the immune system and maintaining healthy skin. They also contain lycopene, a powerful antioxidant that has been shown to reduce the risk of chronic diseases, including certain cancers and heart disease. Additionally, tomatoes are a good source of potassium, which supports healthy blood pressure.
- Onions offer not only flavor but also numerous health benefits. They are rich in antioxidants, including quercetin, which has anti-inflammatory properties. Onions are also a good source of fiber, which helps with digestion and heart health. Plus, they contain compounds that support the immune system and help fight off infections.
Together, these three ingredients make for a nutrient-packed, hydrating salad that’s perfect for maintaining overall health, boosting your immune system, and improving digestion.
Why Marinated Vegetables? The Power of Marinating
Marinating vegetables, rather than simply tossing them in a dressing, brings out deeper flavors and allows the ingredients to truly soak in the tangy, savory, and slightly sweet marinade. In this recipe, the olive oil and apple cider vinegar serve as the base of the marinade, with honey adding a gentle sweetness and the dried oregano enhancing the dish with herby, aromatic notes. The longer the vegetables sit in the marinade, the more the flavors meld together, creating a more vibrant, well-seasoned salad.
Marinating also offers the benefit of texture. Vegetables like cucumbers and onions soften slightly in the marinade, making them even more tender and flavorful. The result is a salad that is not only delicious but also satisfying and complex.
Perfect for Any Occasion
This marinated cucumber, onion, and tomato salad isn’t just for casual weeknight dinners; it’s the perfect dish for a variety of occasions. Whether you’re preparing a meal for a family gathering, hosting a summer BBQ, or bringing a side dish to a potluck, this salad is a guaranteed hit. Its simple yet sophisticated flavors can easily complement a range of main courses, including grilled meats, seafood, and even vegetarian dishes.
The bright and colorful nature of this salad makes it visually appealing, and it pairs wonderfully with everything from steaks and burgers to grilled chicken or vegan kebabs. If you’re looking for a light meal, you can add some fresh feta cheese or even grilled tofu for an extra protein boost. It’s versatile and can be customized to suit your tastes and dietary needs.
A Quick and Easy Recipe
One of the reasons this recipe is so loved by busy home cooks is its simplicity. The entire preparation takes just about 10 minutes, and after that, all it needs is a quick chill in the fridge. This makes it ideal for busy weeknights or when you’re looking for a no-fuss side dish that still packs plenty of flavor.
The marinade ingredients are pantry staples, and you don’t need any fancy equipment to make this recipe—just a bowl and a whisk. The ease of preparation combined with the fresh and vibrant flavors is why this salad is often a go-to for meal prep and last-minute gatherings.
How to Customize the Salad
While the basic combination of cucumbers, onions, and tomatoes is delicious on its own, there are several ways you can customize this recipe to suit your preferences. You can experiment with different herbs and spices to elevate the flavor profile or add other vegetables to the mix.
- Herbs: Fresh dill or basil can add a burst of freshness to the salad. Fresh mint also works wonderfully for a more refreshing twist.
- Cheese: If you love cheese, try adding some crumbled feta or goat cheese for a creamy element that contrasts nicely with the tangy marinade.
- Extra Crunch: Add some chopped bell peppers or shredded carrots for a bit of extra texture and color.
- Spicy Kick: If you like your salad with a bit of heat, sprinkle in some red pepper flakes or finely chopped jalapeños.
Feel free to get creative and make this recipe your own! The beauty of marinated salads is how flexible they can be, allowing you to tailor the flavors to your liking.
Meal Prep-Friendly
This marinated cucumber, onion, and tomato salad is also a great option for meal prep. You can easily make a large batch at the beginning of the week and store it in the fridge. The vegetables will continue to soak in the marinade, allowing the flavors to develop even more as the days go on.
It’s a great addition to lunchboxes and can be served alongside wraps, sandwiches, or grain bowls. This salad stays fresh for a couple of days when stored properly in an airtight container in the fridge, making it a convenient option for busy lunches or dinners throughout the week.
Conclusion
This marinated cucumber, onion, and tomato salad is more than just a refreshing side dish—it’s a healthy, versatile, and easy-to-make recipe that delivers a burst of flavor and nutrition in every bite. Whether you’re enjoying it as a light lunch, a picnic snack, or as a complement to your favorite grilled dish, it’s a recipe that’s sure to please every palate. With its crisp vegetables, tangy marinade, and customizable nature, this salad is the perfect addition to any summer spread. Simple, flavorful, and packed with benefits, it’s the kind of dish you’ll want to make again and again.