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Crispy Cucumber Tomato Salad with Red Wine Vinegar

Published by Cheryl Mussatto, MS, RD, LD on Jul 11, 2021

 

A summertime classic that’s light and oh-so refreshing

 

Can you imagine summer without making a cucumber tomato salad at least once? Neither can I and here’s a recipe that’s not only easy but you’ll come back to again and again.  Of course all the ingredients can be bought at your local grocer or farmer’s market, but if you have a home garden or a friend supplying you with fresh cucumbers and tomatoes, that’s even better.

This easy and healthy salad can be chopped and mixed together in under 10 minutes. Recruit your kids or spouse to chop away helping prep this colorful, lightly tangy salad. Cucumber tomato salad, whether for a picnic or as a summer side dish, goes great next to grilled or roasted meats or fish, such as marinated beef or chicken kabobs, grilled salmon, or pork tenderloin.

For this salad I chose mini cucumbers (but any type of cucumber will do) and ‘striped’ the sides using a vegetable peeler creating a fun and interesting contrast. Cherry or grape tomatoes can simply be cut in half, but if your preference is to dice a larger tomato, that will do too!

What I really like about salad recipes like this is that following the recipe word-for-word, is optional. In other words, be my guest improvising by adding some of your favorite ingredients that might include the following:

  • Chopped red peppers
  • Sliced avocado
  • Crumbled feta cheese or mozzarella pearls
  • Diced yellow squash
  • Finely chopped basil or parsley
  • Use balsamic vinegar in place of red wine for a more tangy flavor
  • Chopped fennel bulb

                                                                    Photo by Cheryl Mussatto

Are you ready for the recipe? Here’s your solution for summer potlucks and picnics!

Crispy Cucumber Tomato Salad with Red  Wine Vinegar – Makes 8, 1/2 cup servings

Nutrition per serving: Calories – 108; Total Fat – 8 grams; Protein – 2 grams; Carbohydrates – 7 grams; Fiber – 2 grams; Sodium – 45 milligrams

Ingredients:

3 cups miniature cucumbers, sliced and halved

3 cups grape or cherry tomatoes, sliced

1/3 cup red onion, sliced

3 tablespoons red wine vinegar

2 tablespoons extra virgin olive oil

1 tablespoon fresh dill, parsley or basil

Salt and pepper to taste

Directions:

1.Cut off ends of cucumber; using a vegetable peeler, place about 4 ‘stripes’ from top to bottom of each cucumber. Then slice each cucumber into 1/4 inch slices and then cut each slice in half.

2.Slice the tomatoes into halves 

3. Slice the red onion into small, bite-size pieces

4. In a large bowl, add in all ingredients and gently toss together until mixed. 

5. Keep refrigerated in an airtight container for up to two days. 

 

 

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Cheryl Mussatto, MS, RD, LD

Cheryl Mussatto MS, RD, LD is a registered dietitian with a master’s degree in Dietetics and Nutrition from the University of Kansas and a bachelor’s degree in Dietetics and Institutional Management from Kansas State University. She is a clinical dietitian for Cotton O’Neil Clinics in Topeka and Osage City; an adjunct professor for Allen Community College, Burlingame, KS where she teaches Basic Nutrition; and is a freelance writer and blog contributor for Dr. David Samadi, Urologic Oncologist Expert and World Renowned Robotic Surgeon in New York City. Cheryl is also the author of The Nourished Brain, The Latest Science on Food’s Power for Protecting the Brain from Alzheimers and Dementia and The Prediabetes Action Plan and Cookbook, both available on Amazon in Kindle and paperback editions.

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