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Greek-Style Cucumber and Tomato Salad

40 Reviews
100% would make this recipe again

Brining : 20 min Preparation : 10 min
200 calories/serving
  • Very easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Vegetarian
  • Kid-friendly
  • Diabetes-friendly

Ingredients

1/4 Spanish onions, coarsely chopped 80 g
1 cucumbers, medium size, sliced 260 g
2 tomatoes, deseeded and diced 240 g
10 black olives 4 tbsp
2 tbsp extra virgin olive oil 30 mL
2 tsp wine vinegar 10 mL
1 tsp dried oregano 1 g
salt [optional]
ground pepper to taste [optional]

Method

  1. In a small bowl, soak the coarsely chopped onion in water with few drops of vinegar about 20 min while preparing the rest of the salad.
  2. Prepare the cucumber: Sprinkle with salt and let drain 20 min. Slice the cucumber then add it to a salad bowl. Dice the tomatoes discarding the seeds, then add the tomatoes to the salad bowl. Add the onion and olives.
  3. In a small bowl, whisk together the oil, vinegar, salt and pepper until the vinaigrette is emulsified. Adjust the seasoning. Pour the vinaigrette into the salad bowl then toss well. Sprinkle some oregano on top then serve.

Nutrition Facts Table

per 1 Serving (300g)

Amount

% Daily Value

Calories

200

Fat

17 g

26 %

Saturated 2.3 g
+ Trans 0 g

12 %

Cholesterol

0 mg

Sodium

230 mg

10 %

Carbohydrate

13 g

4 %

Fibre

3 g

14 %

Sugars

7 g

Protein

2 g

Vitamin A

37 %

Vitamin C

32 %

Calcium

6 %

Iron

13 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 3 servings
Grain Products : 0 serving
Milk and Alternatives : 0 serving
Meat and Alternatives : 0 serving

Claims

This recipe is :
Source of  :
Calcium, Copper, Fibre, Iron, Magnesium, Manganese, Pantothenic Acid, Phosphorus, Vitamin B1, Vitamin B6, Zinc
Good source of  :
Folacin, Potassium, Vitamin C
Excellent source of  :
Vitamin A, Vitamin E, Vitamin K
Free  :
Added Sugar

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Vegetables 1 ½
Fats 3 ½

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Members' Reviews

40 Reviews (40 with rating only ) 100% would make this recipe again

This recipe is in the following categories

Tomatoes | Vegetables | Salads | First courses/Appetizers | Vegetarian | Vegan | Kosher | Halal | Diabetes-friendly | No Cook | Greek