Cucumber, Tomato and Feta Salad

Vegetarian
Gluten Free
Health score
9%
Cucumber, Tomato and Feta Salad
15 min.
8
208kcal

Suggestions


Looking for a refreshing and vibrant addition to your meal that’s not only delicious but also healthy? Look no further than this Cucumber, Tomato, and Feta Salad! Perfect for any occasion, this vegetarian and gluten-free dish is a delightful blend of fresh ingredients, bursting with flavors that dance on your palate.

The crisp, juicy cucumbers pair beautifully with the ripe, sweet tomatoes, while the creamy feta adds a rich mouthfeel that's simply irresistible. Fresh mint throughout the salad contributes a fragrant brightness, elevating each bite. The assortment of olives introduces a hint of brininess, perfectly balancing the dish.

This salad is incredibly easy to prepare, taking just 15 minutes to whip together. With 8 servings, it's perfect as a side dish at family gatherings, a flavorful antipasto at your next party, or even as a quick snack during the day. At only 208 calories per serving, you can indulge guilt-free while reaping the nutritional benefits of fresh vegetables and healthy fats from the olive oil.

Whether you're hosting a summer barbecue, a simple family dinner, or looking for a nutritious option that caters to various dietary preferences, this Cucumber, Tomato, and Feta Salad is sure to impress. Try it today and savor the freshness!

Ingredients

  • cups cucumber english coarsely chopped ( 2 pounds total)
  • ounce feta cheese divided crumbled
  • 0.5 cup mint leaves fresh coarsely chopped
  • servings pepper black freshly ground
  • 0.3 cup juice of lemon fresh
  • tablespoons olive oil extra virgin extra-virgin
  • cup olives assorted pitted halved (such as Kalamata or Gaeta)
  • bunch spring onion chopped
  • large tomatoes coarsely chopped ( 1 pound total)

Equipment

  • bowl
  • whisk

Directions

  1. Combine cucumbers, tomatoes, scallions,olives, half of feta, and mint in a large bowl.
  2. Whisk oil and lemon juice in a small bowl;season dressing with salt and pepper.
  3. Pourdressing over salad; toss to coat. Season totaste with salt and pepper.
  4. Sprinkle remaininghalf of feta over and serve.

Nutrition Facts

Calories208kcal
Protein9.08%
Fat78.34%
Carbs12.58%

Properties

Glycemic Index
18
Glycemic Load
1
Inflammation Score
-6
Nutrition Score
9.3182609159013%

Flavonoids

Eriodictyol
1.24mg
Hesperetin
1.39mg
Naringenin
0.41mg
Apigenin
0.16mg
Luteolin
0.46mg
Kaempferol
0.08mg
Myricetin
0.06mg
Quercetin
0.61mg

Nutrients percent of daily need

Calories:208.04kcal
10.4%
Fat:18.72g
28.8%
Saturated Fat:5.13g
32.05%
Carbohydrates:6.76g
2.25%
Net Carbohydrates:4.61g
1.68%
Sugar:2.93g
3.25%
Cholesterol:22.08mg
7.36%
Sodium:551.96mg
24%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.88g
9.77%
Vitamin K:24.15µg
23%
Vitamin C:13.83mg
16.77%
Vitamin E:2.5mg
16.69%
Calcium:159.58mg
15.96%
Vitamin A:772.22IU
15.44%
Vitamin B2:0.26mg
15.02%
Phosphorus:120.07mg
12.01%
Vitamin B6:0.21mg
10.35%
Manganese:0.18mg
9.16%
Folate:35.9µg
8.98%
Fiber:2.15g
8.61%
Potassium:299.53mg
8.56%
Copper:0.14mg
7.01%
Vitamin B12:0.42µg
6.99%
Zinc:1.02mg
6.77%
Magnesium:27.02mg
6.76%
Vitamin B1:0.1mg
6.36%
Selenium:4µg
5.72%
Vitamin B5:0.55mg
5.47%
Iron:0.85mg
4.71%
Vitamin B3:0.66mg
3.32%
Source:Epicurious