The Marinated Cucumbers, Onions, and Tomatoes Salad is the perfect embodiment of summer freshness. Crisp cucumbers, juicy tomatoes, and sharp red onions mingle together in a tangy vinaigrette that brings every bite to life. This dish not only bursts with vibrant colors but also offers a delicious way to enjoy seasonal produce straight from the garden or farmers market. The marinade, lightly sweetened with sugar and balanced with a hint of garlic and fresh dill, elevates the vegetables’ natural flavors, making this salad a fantastic choice for hot weather dining.
Ideal as a light lunch, side dish for grilled meats, or even as a topping for sandwiches and wraps, this salad’s versatility is part of its charm. The simplicity of the recipe allows for easy customization; feel free to add fresh herbs like basil or parsley, or even sprinkle in some feta cheese for a Mediterranean twist. Whether served at a casual picnic or a festive summer cookout, this salad is sure to impress with its crisp texture and bright taste.
Full Recipe:
Ingredients:
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2 large cucumbers, thinly sliced
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4 medium tomatoes, cut into wedges
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1 large red onion, thinly sliced
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1/4 cup white vinegar
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1/4 cup olive oil
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2 tablespoons sugar
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1 teaspoon salt
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1/2 teaspoon black pepper
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1 tablespoon fresh dill, chopped (optional)
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1 teaspoon garlic powder (optional)
Directions:
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In a large mixing bowl, combine cucumbers, tomatoes, and onions.
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In a small bowl or jar, whisk together the white vinegar, olive oil, sugar, salt, black pepper, and garlic powder (if using) until well blended.
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Pour the marinade over the vegetables and toss gently to coat everything evenly.
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Cover the bowl and refrigerate for at least 2 hours to allow the flavors to blend well.
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Before serving, stir the salad gently and sprinkle with fresh dill for extra freshness and flavor.
Prep Time: 10 minutes | Cooking Time: 0 minutes | Total Time: 2 hours 10 minutes (includes chilling time)
Kcal: 120 kcal | Servings: 4 servings
Everything You Need to Know About Marinated Cucumbers, Onions, and Tomatoes Salad
When summer arrives with its abundance of fresh vegetables, there is nothing quite as satisfying as a simple, flavorful salad that celebrates seasonal produce. One such timeless dish is the Marinated Cucumbers, Onions, and Tomatoes Salad, a classic that graces tables across many cultures, especially during warmer months. Loved for its crisp texture, vibrant color, and tangy-sweet flavor, this salad is a perfect side dish, light meal, or refreshing snack. In this guide, we will dive deeper into the history, health benefits, variations, and expert tips to make this dish shine.
Origins and Cultural Background
The concept of marinating fresh vegetables in a vinegar-based dressing is not new. Similar salads appear in the culinary traditions of various countries including the United States, Russia, Greece, and Middle Eastern nations. In Eastern Europe, marinated cucumbers and tomatoes are staple summer side dishes, often served alongside grilled meats or hearty stews.
In the Southern United States, this salad became a picnic and potluck favorite thanks to the region’s rich agricultural produce. It offers a cool, crisp contrast to heavier barbecue fare and requires minimal cooking, making it ideal for hot weather.
Interestingly, the simplicity of the ingredients, cucumbers, tomatoes, onions, vinegar, and oil, means that this dish is naturally gluten-free, dairy-free, and vegan, fitting a wide variety of dietary needs.
Nutritional Benefits
Besides being delicious and refreshing, the Marinated Cucumbers, Onions, and Tomatoes Salad is packed with nutritional value:
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Cucumbers are low in calories but high in water content, making them excellent for hydration. They also contain antioxidants such as beta-carotene and flavonoids that promote heart health.
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Tomatoes are rich in vitamins C and K, potassium, and the antioxidant lycopene, known for reducing the risk of heart disease and certain cancers. Lycopene becomes even more bioavailable when tomatoes are consumed with fat (such as olive oil in this recipe).
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Red onions offer quercetin, a powerful anti-inflammatory compound, as well as sulfur compounds that may reduce cholesterol and promote heart health.
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Olive oil is a source of healthy monounsaturated fats and polyphenols that benefit cardiovascular health.
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Vinegar not only adds tangy flavor but may also aid digestion, improve blood sugar levels, and enhance nutrient absorption.
Combined, these ingredients make this salad a nutrient-dense choice that supports overall wellness while being delicious and satisfying.
Why You’ll Love This Salad
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Quick and Easy: It takes only 10 minutes to prepare and requires no cooking, perfect for busy weekdays or when you want to keep the kitchen cool.
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Budget-Friendly: Made from simple, affordable ingredients that are readily available at any grocery store or farmer’s market.
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Versatile: Works wonderfully as a side dish for grilled chicken, fish, burgers, or vegetarian mains like falafel or grain bowls. It can also be spooned onto sandwiches, wraps, or served as a light snack.
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Make-Ahead Friendly: This salad tastes even better after marinating in the fridge for a few hours or overnight, allowing flavors to develop fully.
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Healthy and Low-Calorie: Ideal for those watching their calorie intake without sacrificing flavor.
Popular Variations to Try
One of the best things about this salad is its adaptability. Here are some popular variations you might enjoy:
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Creamy Version: Add a dollop of sour cream, Greek yogurt, or vegan mayo to the dressing for a creamy, richer texture.
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Herb Boost: Toss in fresh herbs like parsley, basil, dill, or cilantro for an aromatic twist.
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Spicy Kick: Include thin slices of jalapeño or sprinkle in red chili flakes to add heat.
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Mediterranean Touch: Crumbled feta cheese, Kalamata olives, and oregano will transform this dish into a Mediterranean delight.
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Asian Fusion: Replace white vinegar with rice vinegar, add a splash of sesame oil, and sprinkle with sesame seeds for an Asian-inspired flavor profile.
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Grilled Variation: Lightly grill the tomatoes and onions before marinating to give the salad a smoky depth.
Best Tips for the Perfect Salad
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Use Fresh, Ripe Vegetables: The quality of cucumbers and tomatoes makes all the difference. Choose firm cucumbers and vine-ripened tomatoes for maximum flavor.
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Let It Marinate: Don’t skip the marinating time! At least 2 hours in the refrigerator allows the vegetables to absorb the tangy dressing and soften slightly.
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Balance the Flavors: Taste the marinade before pouring it over the vegetables. Adjust sugar, salt, or vinegar levels to suit your palate.
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Slice Evenly: Thin, uniform slices ensure that the dressing coats the veggies evenly, and the salad looks attractive when served.
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Serve Cold: This salad is best enjoyed chilled; the cool temperature enhances its crisp texture and refreshing taste.
Ideal Occasions to Serve
This salad is incredibly versatile and fits effortlessly into many occasions:
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Summer Picnics and Barbecues: Its bright and refreshing taste complements grilled meats and smoky flavors.
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Holiday Buffets: Adds a light, healthy option to tables heavy with rich dishes.
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Quick Weeknight Dinners: As a side dish to roasted chicken or fish.
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Potlucks and Gatherings: Easy to transport and loved by all ages, especially since it suits many dietary restrictions.
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Meal Prep: Make a big batch at the start of the week and enjoy it as a side, snack, or topping for several days.
Storing and Shelf Life
Store this salad in an airtight container in the refrigerator. It stays fresh and flavorful for up to 3 days. Note that the tomatoes may release additional juice over time, which can slightly thin the dressing, this is natural and still delicious. Stir well before serving.
Pairing Suggestions
Pair this salad with:
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Grilled chicken skewers
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Baked salmon
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Falafel wraps
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Turkey burgers
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Roasted pork loin
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Garlic bread or pita
For drinks, light white wines like Sauvignon Blanc or sparkling water with lemon make perfect accompaniments.
Conclusion
The Marinated Cucumbers, Onions, and Tomatoes Salad is proof that simple ingredients can yield extraordinary results. With minimal effort, you get a dish that is crisp, tangy, juicy, and full of vibrant colors. Its versatility allows it to fit effortlessly into almost any meal, from backyard cookouts to cozy family dinners.
Moreover, this salad offers a variety of health benefits, from hydration and antioxidants to fiber and healthy fats, making it a smart choice for those looking to eat well without giving up flavor. Whether you enjoy it as a light lunch, a side dish for grilled favorites, or a refreshing snack on a hot day, this salad is sure to become a staple in your kitchen.
Don’t hesitate to customize it according to your taste or the ingredients you have on hand. Add fresh herbs, feta cheese, or spicy elements to make it your own. The possibilities are endless, and every variation promises a satisfying, delicious result.
So the next time you’re looking for an easy, nutritious, and flavorful dish that captures the essence of summer, try this marinated salad, you won’t be disappointed.