The best ever cucumber tomato onion salad recipe with basil and thyme tossed with a light Italian olive oil and vinegar dressing. Easy breezy, healthy and plant-based vegan. An oil-free wfpb vinaigrette option included in the recipe!
As I was watering the different heirloom tomato plants this morning I couldn’t help but daydream of this real simple cucumber tomato salad passed down from my grandpa.
This salad is the #1 reason I grow tomatoes!
There are a variety of different onions you can use in this recipe as well depending on what your tastebuds fancy. Mild green onions and Italian red scallions are my top choices but the red onion is a perfect substitute If you like a sharper onion flavor.
The Salad Dressing:
Choose between red wine and apple cider vinegar when making your dressing. If you are looking for an oil-free vinaigrette I have a way to make that happen too, just follow the instructions for the WFPB version in the recipe card below.
Is Cucumber Tomato Salad Healthy ?
Both tomatoes and cucumbers are healthy nutritious whole foods but we can make a salad less healthy with the amount of oil we add to it.
Anyways, I say let’s make this lovely Cucumber Tomato Onion Salad with or without the extra virgin olive oil dressing and then do a healthy, oil-free WFPB summer challenge!
good to know:
- tomatoes are some of the healthiest foods on Planet Earth, rich in antioxidants, lycopene, lutein and vitamin C.
- the government still can’t decide whether it is a vegetable, a fruit or a berry and honestly I’m just happy they aren’t animals.
- vine ripened tomatoes have twice the amount of vitamin C as the ones grown in a hot house, so grow your own if you can or hit the farmers market for some.
- Onions have cancer fighting, antioxidant, inti-viral, antibiotic and anti-inflammatory properties. They also help build strong bones and lower blood pressure.
How to Make Cucumber Tomato Onion Salad:
Tomato Onion Cucumber Salad
Ingredients
- 2 lb heirloom tomatoes
- 1 English cucumber (or 4 small Persian cucumbers )
- 6 green onions, red scallions or 1/2 cup red onion - sliced
- 2-3 tbsp red wine or apple cider vinegar
- 1/4 cup extra virgin olive oil (cold pressed)
- 1/2 tsp sea salt +more to taste
- 1/4 cup fresh basil leaves, dill or oregano
- 2 tbsp fresh thyme leaves
- 1 pinch black pepper - freshly cracked
Instructions
- In a large salad bowl whisk together the olive oil and vinegar. Season to taste with sea salt and freshly cracked black pepper.
- Use a serrated knife and slice the tomatoes into wedges. Gently toss them with the salad dressing. Set aside and slice the cucumber and onion then add them to the salad. Toss again, taste and adjust seasonings with more sea salt and vinegar until your taste buds are happy.
- Sprinkle with the basil leaves, thyme and whatever edible blossoms you have around your garden. Allow the salad to sit at room temperature for at least 5 minutes for the tomatoes to release their juices and marry with all the other flavors.
WFPB Oil-Free Vinaigrette:
- Blanch and peel one medium size heirloom tomato. Discard the skin. Puree the tomato together with the vinegar in a blender or food processor until smooth. Season with sea salt and toss with the tomatoes and cucumbers.
Nutrition
Cucumber Tomato Lentil Salad
Avocado Tomato Salad
Italian Tomato Salsa
Natalie
May 16, 2018 at 5:37 amOur new favorite salad, I’m pretty’s ure I’ll never get tired of this lovely dish. Everything I want in a salad. Thank you!