Vegan Cucumber Tomato Salad

This Vegan Cucumber Tomato Salad is a crunchy and nutrient-packed light meal or side dish. This healthy salad features the hydrating cucumber, juicy tomatoes, onions, fresh herbs, and seasonings. All ingredients in this Vegan Cucumber Tomato Salad are low in carbs, rich in nutrients, and high in water content. This salad helps support overall health by supporting healthy weight management, radiant skin, and improved digestion.

NUMERICAL REVIEW

• Diet: Vegan, free from gluten & dairy, low in calories
• Course: A light meal/side
• Cuisine: Mediterranean-inspired
• Preparation Time: 10 minutes
• No cooking time
• Total active time: 10 minutes
• Serving size: About 1 cup
• Yield in total: 4 servings
• Mode of cooking: Cutting and chopping only
• Level of difficulty: Too easy

TOOLS:

• A knife(sharp)
• Small whisk
• Board for cutting
• Salad tongs/spoon(wooden)
• Bowl for mixing

INGREDIENTS:

• 1/4th tsp. of black pepper
• Cucumber, two cups
• 1/4th tsp. of oregano
• Tomatoes, two cups
• 1/2 tsp. of salt
• Red onion, half
• 1 clove of minced garlic
• One-fourth cup of parsley
• 1 tbsp. of apple cider vinegar/juice of lemon
• Basil, two tbsp.
• 2 tbsp. of olive oil

INGREDIENT NOTES:

ONION:

• The recipe requires a normal-sized red onion, which should be chopped into thin slices. They add a sharp flavor. Use the shallots/green onions if you want a light flavor.

SEASONINGS:

• To season the salad, we will use the oregano, pepper, and salt. Adjust the quantity of each seasoning as per your taste.

CUCUMBER:

• We prefer the use of Persian or English Cucumbers, or remove the seeds before using. The recipe will require the diced version of cucumbers for the crunchy & hydrating base of the salad.

OIL:

• We will need the olive oil(extra-virgin) for our salad dressing. The oil supports the absorption of lycopene and also boosts the healthy fat content of the salad.

GARLIC:

• Minced garlic adds a classic aroma to your dish, along with enhancing the immune support. If raw garlic feels too sharp, then roast it to reduce its sharpness.

HERBS:

• The addition of chopped fresh herbs like parsley and basil will give our salad a fresh green color, along with nutrients. You may also go for the dried version of these herbs, but in a small amount if fresh herbs are not available.

JUICE OF LEMON:

• It is an essential part of salad dressing that adds freshness & vitamin C to our salad. You may replace it with the apple cider vinegar if lemons are not in season.

INSTRUCTIONS:

1. Firstly, wash & dry all the veggies like cucumber, fresh herbs, onion, and tomatoes.
2. Now, grab your sharp knife and chopping board.
3. First, dice the cucumbers, then chop the tomatoes.
4. Next, cut the onion into thin slices.
5. Transfer all the veggies into the mixing bowl(big).
6. Mix the juice(lemon), black pepper, oil(olives), garlic, oregano, and salt in a little mixing bowl.
7. Once your dressing has been mixed, drizzle it over the veggies.
8. Toss everything well so the vegetables are evenly covered in dressing.
9. Then garnish with the fresh basil and parsley leaves.
10. Chill the salad briefly in the refrigerator so the taste can deepen.
11. Your Vegan Cucumber Tomato Salad is ready to serve!

TIPS:

• You may serve it with bulgur, quinoa, or couscous to make it filling and satisfying.
• Add salt just before serving to retain the crunch and freshness of the veggies, as salting too early will cause
• the vegetables to release water and become soggy.
• You may add the chickpeas and edamame to boost the protein content.

HOW TO PRESERVE(LEFTOVERS):

CHILLING:

• Keep any remaining portions in a sealed airtight container. Refrigerate it for almost two days. Drain the extra water right before serving. We advise you to always consume the fresh salad for maximum crunch.

FREEZING:

• This salad does not freeze well, as thawing will ruin its texture, so we advise you to never freeze the salad.

FAQs:

Is there any way to lower the sharpness of an onion?

• Yes. Let the onion slices sit in chilled water for around 10 minutes to lessen their pungency.

Can I make the salad a little earlier?

• Yes, you can make the vegetable mixture and the dressing ahead of time and store them separately in the refrigerator. Assemble them right before serving for freshness and maximum crunch.

Does this salad help you manage weight?

• Of course! The salad contains high water and fiber content with low carbs. It supports weight management and provides nutrition, too.

NUTRITIONAL FACTS/SERVING:

Size/serve: Single cup
Calories: ~95 kcal
Carbs in total: Eight grams
Fiber: 2 g
Net carbohydrates: Six grams
Fats: 7 g
Sugar: Three grams
Protein: 2 g
Sodium: 220 milligrams