Cucumber Tomato Salad

Craving something fresh, crisp, and bursting with Mediterranean flavors? This vibrant cucumber tomato salad is summer in a bowl, featuring juicy tomatoes and cool cucumbers in a bright, lemony dressing that’ll wake up your taste buds.

What makes this salad truly special is the perfect balance of textures and the aromatic sumac that adds a tangy, almost citrusy depth you won’t find in ordinary salads. It’s light enough for a refreshing side dish but substantial enough to stand alone as a light meal.

Ingredients

For the Base:

• 6 Roma tomatoes, diced (about 3 cups)
• 1 large English cucumber, diced
• 1/2 small red onion, thinly sliced (optional)
• 3/4 bunch parsley, chopped (about 1/2-3/4 cup)

For the Dressing:

• 2 tbsp extra virgin olive oil
• 2 tsp fresh lemon juice
• 1 tsp ground sumac
• 1/2 tsp black pepper
• Kosher salt, to taste

Steps

1. Prep Vegetables: Dice tomatoes into 1/2-inch cubes, ensuring even sizes for consistent texture. For cucumbers, slice lengthwise and remove seeds if desired, then dice to match tomato size. If using onion, slice as thinly as possible (about 1/8-inch) to prevent overwhelming bites.
2. Initial Seasoning: In a large mixing bowl, combine vegetables and parsley. Add a generous pinch of kosher salt (about 1/2 tsp) and gently toss. Let rest for 5 minutes to draw out natural juices – this creates a more flavorful salad.
3. Final Assembly: Add 2 tbsp olive oil, 2 tsp lemon juice, 1 tsp sumac, and 1/2 tsp black pepper. Toss gently to avoid bruising the vegetables. Taste and adjust seasoning – the salad should be bright and zesty with a slight tang from the sumac.

Smart Swaps

• Replace red onion with 2 tbsp finely chopped shallots for milder flavor
• Substitute parsley with 1/4 cup fresh mint or dill
• Use cherry tomatoes (halved) instead of Roma for sweeter flavor

Make It Diabetes-Friendly

• Skip the optional onion to reduce natural sugars
• Add 1/2 cup diced bell peppers for extra fiber
• Include 1/4 cup chopped walnuts for protein and healthy fats
• Serve with a protein source to lower glycemic impact

Pro Tips

• Salt vegetables first and drain excess liquid for crispier texture
• Prepare up to 2 hours ahead but add dressing just before serving
• Use room temperature tomatoes for best flavor
• Store components separately if making ahead