Mediterranean Cucumber Tomato Salad with Quinoa

With the weather warming up, this Mediterranean Cucumber Tomato Salad with quinoa will quickly become a staple in your kitchen. It’s perfect to enjoy on its own, or as a side. Its made with simple, garden-fresh ingredients that get even better as the flavors marinate.  This recipe emphasizes vegetables, herbs and flavors often found in Mediterranean cooking – one of the healthiest ways to eat in world! 

Why is the Mediterranean Diet Healthy?

First a quick primer (or reminder) on the Mediterranean diet (if not interested skip ahead to the recipe). There are few diets that are as universally recommended as the Mediterranean diet – nutritionists and physicians consistently rank the Mediterranean diet as the best diet to follow and here’s why – its not really a diet but a lifestyle that is mostly plant-based. People living in Mediterranean countries and following a traditional Mediterranean diet are some of the healthiest people in the world which equates to more healthy aging and longevity. Recipes found here at Eat Beautifully draw heavily from this approach to eating which emphasizes unprocessed, whole grains, fruits, vegetables, beans, herbs, spices, nuts, and olive oil, and eating seafood a few times a week and minimizing animal proteins such as meat, dairy and eggs.

Mediterranean Tomato Salad Ingredients

• Cherry tomatoes – Tomatoes are once again on the Environment Working Group’s Dirty Dozen list, which lists the most heavily pesticide-treated fruits and vegetables to avoid, so try to look for sweet organic or locally grown tomatoes if possible.
• Sweet bell pepper – Use red, yellow or orange organic bell peppers (peppers are also on the EWG Dirty Dozen List).
• Cucumber – Also should be bough organic. I prefer an English or Persian cucumbers for this recipe since they have a thinner skin (so don’t have to peel). The only exception is if you make this recipe in the summer and have access to garden fresh cucumbers of any variety! 
• Quinoa – A healthy, versatile kitchen staple. I recommend using white quinoa which is fluffier than red or black. 
• Kalamata olives – Use pitted Greek kalamata olives.
• Red onion – Gives the salad a touch of spice and tends to be slightly sweet. A little goes a long way here. 
• Basil – The basil must be fresh, not dried. 
• Lemon dressing– This dressing is basically lemon juice, garlic and salt with a touch of oregano and only a brief splash of olive oil. 
• Optional Feta or Vegan Feta – If you are using feta, I would recommend using a high-quality, real Greek sheep/goat milk feta which is found in brine or sometimes oil, instead of “crumbled feta” which is often made with anti-caking agents. There are also amazing vegan/non-dairy cheeses such as Miyoko’s (the vegan mozzarella would taste delicious here). 

How to Make Mediterranean Cucumber Tomato Salad with Quinoa

• Make the quinoa ahead and let cool before mixing the salad
• Make the dressing and let the garlic marinate in the lemon juice to mellow. Add the dressing then just add a splash (about 2 teaspoons) of high quality olive oil to the salad at the end. 
• Look for the freshest, sweetest organic produce 
• Can be stored for up to 5 days without the dressing and only 2 with the dressing.

Other Salads You May Like

• Spring Green Goddess Salad
• Quinoa Asparagus Salad
• Spring Fattoush Salad

Print