Mediterranean Tomato and Cucumber Salad

Mediterranean Tomato and Cucumber Salad

Lunch • India

80
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How to Make Mediterranean Tomato and Cucumber Salad
Traditional + healthy version with step-by-step photos · 15 min total · 2 servings
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How to Make Mediterranean Tomato and Cucumber Salad (Traditional & Healthy Version)

Prep: 15 min
2 servings
Easy

Mediterranean Tomato and Cucumber Salad, locally enjoyed as 'Tamatar Kheera Salad', is a refreshing, vibrant dish perfect for the Indian palate. Combining juicy tomatoes (tamatar), crisp cucumbers (kheera), and a medley of aromatic herbs, this salad is a delightful fusion of Mediterranean simplicity and Indian flavors. Traditionally savored during warm months, its cooling properties make it ideal for Indian summers, especially during fasting days or light lunches. Indian homes often incorporate such salads alongside dal, chawal, or as part of a thali, especially during festivals like Navratri when light and sattvic (pure) foods are preferred. The tangy lemon (nimbu) and fresh coriander (dhaniya) enhance the taste, making it not just a salad but a celebration of seasonal produce. Its quick preparation and health benefits have made it a staple for health-conscious individuals and those looking for nutritious lunch options. If you’re seeking a salad that blends Mediterranean freshness with Indian sensibilities, this recipe is your go-to!

Diabetic-Friendly Weight Loss Kid-Friendly Vegan Adaptable

Ingredients(for 1 katori (bowl) per person)

  • 2 medium Tomato (Tamatar) (finely chopped)
  • 1 large Cucumber (Kheera) (peeled and diced)
  • 1 small Onion (Pyaaz) (finely chopped)
  • 2 tbsp Fresh Coriander Leaves (Dhaniya) (chopped)
  • 2 tsp Lemon Juice (Nimbu Ras)
  • 1 tsp Extra Virgin Olive Oil
  • 1/4 tsp Black Pepper (Kali Mirch) (freshly ground)
  • to taste Salt (Namak) (preferably sendha namak during fasting)
  • 1/4 tsp Roasted Cumin Powder (Bhuna Jeera) - optional
  • 1 (optional) Green Chili (Hari Mirch) (finely chopped for spice) - optional

Instructions

  1. 1

    Wash and finely chop the tomatoes, cucumber, and onion. Transfer them to a large mixing bowl.

    5 minutes

    Use firm, ripe tomatoes and fresh kheera for best crunch and flavor.

  2. 2

    Add freshly chopped coriander leaves and green chili if you prefer a slight kick.

    2 minutes

    For mild taste, skip the green chili or remove the seeds.

  3. 3

    Drizzle extra virgin olive oil and freshly squeezed lemon juice over the chopped vegetables.

    1 minute

    Nimbu ras not only adds tang but also boosts Vitamin C content.

  4. 4

    Sprinkle salt, black pepper, and roasted cumin powder (if using) over the salad.

    1 minute

    Bhuna jeera gives a subtle earthy aroma typical in Indian salads.

Why This Dish is Healthy

Mediterranean Tomato and Cucumber Salad is a wholesome, nutrient-dense meal perfect for weight watchers and those monitoring their calorie intake. With zero added sugars and minimal fats, it’s ideal for diabetic, heart-healthy, and weight loss diets. The use of fresh, raw vegetables ensures maximum nutrient retention, making it a smart and delicious choice for everyday Indian lunches.

This salad is low in calories, high in dietary fiber, and rich in essential vitamins like Vitamin C, A, and K. Tomatoes provide antioxidants such as lycopene, while cucumber hydrates the body and aids digestion. Olive oil contributes heart-healthy fats, and the addition of fresh coriander gives a mineral boost of iron and magnesium. Overall, this dish supports healthy skin, boosts immunity, and keeps you feeling light and energetic.

Pro Tips

  • 💡Tip 1: Always use fresh, firm vegetables for maximum crunch.
  • 💡Tip 2: Add roasted peanuts for extra protein and crunch if desired.
  • 💡Tip 3: Squeeze lemon just before serving to enhance freshness and prevent sogginess.

Storage & Serving

Best consumed fresh. Refrigerate leftovers in an airtight container for up to 12 hours. Avoid adding salt before storage to prevent vegetables from releasing water.

Best served: Breakfast or Lunch

Nutrition Facts

NutrientPer 100g
Energy80.0 kcal

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