Tomato Cucumber Feta Salad

Vegetarian
Gluten Free
Popular
Health score
21%
Tomato Cucumber Feta Salad
10 min.
2
143kcal

Suggestions


If you’re looking for a vibrant, refreshing dish to elevate your meal, look no further than this Tomato Cucumber Feta Salad! Perfectly capturing the essence of summer, this delicious salad combines juicy cherry and pear tomatoes with crisp cucumbers, making it the ideal side dish or snack for any occasion.

This recipe is not only vegetarian and gluten-free, but it also bursts with flavor thanks to the addition of crumbled feta cheese, fresh mint, and fragrant oregano. The creamy tang of feta beautifully complements the freshness of the vegetables, creating a perfect balance of textures and tastes that will entice your palate.

You can whip this delightful salad up in just 10 minutes, making it an excellent option for those busy days when you still want to enjoy something nutritious and satisfying. Whether served as a starter, antipasti, or as a light side dish, it’s sure to impress your guests and family alike.

Plus, with just 143 calories per serving, you can indulge guilt-free! So grab your fresh produce, and let’s dive into making this delightful Tomato Cucumber Feta Salad that promises to be a hit at any gathering!

Ingredients

  • cups cherry and/or pear tomatoes sliced in half
  • cup cucumber peeled seeded chopped (and if the seeds are bitter)
  • 0.3 cup feta cheese crumbled
  • Tbsp mint leaves thinly sliced
  • teaspoon oregano fresh chopped
  • Tbsp juice of lemon 
  • Tbsp green onions finely chopped
  • teaspoons olive oil extra virgin 
  • servings coarse salt and pepper black freshly ground to taste

Equipment

    Directions

    1. Gently toss the tomatoes, cucumber, feta, onions, mint, and oregano together. Dress with lemon juice, olive oil, salt and pepper to taste.

    Nutrition Facts

    Calories143kcal
    Protein14.91%
    Fat58.02%
    Carbs27.07%

    Properties

    Glycemic Index
    55.5
    Glycemic Load
    0.52
    Inflammation Score
    -9
    Nutrition Score
    12.544347719006%

    Flavonoids

    Eriodictyol
    0.61mg
    Hesperetin
    1.17mg
    Naringenin
    0.1mg
    Apigenin
    0.05mg
    Luteolin
    0.12mg
    Kaempferol
    0.1mg
    Myricetin
    0.02mg
    Quercetin
    1.71mg

    Nutrients percent of daily need

    Calories:143.44kcal
    7.17%
    Fat:9.73g
    14.97%
    Saturated Fat:3.93g
    24.57%
    Carbohydrates:10.21g
    3.4%
    Net Carbohydrates:8.01g
    2.91%
    Sugar:5g
    5.55%
    Cholesterol:22.25mg
    7.42%
    Sodium:304.35mg
    13.23%
    Alcohol:0g
    100%
    Alcohol %:0%
    100%
    Protein:5.62g
    11.25%
    Vitamin C:40.41mg
    48.98%
    Vitamin K:30.62µg
    29.16%
    Vitamin A:993.8IU
    19.88%
    Calcium:172.12mg
    17.21%
    Vitamin B2:0.27mg
    16.11%
    Manganese:0.29mg
    14.73%
    Phosphorus:144.98mg
    14.5%
    Vitamin B6:0.28mg
    13.82%
    Potassium:473.57mg
    13.53%
    Vitamin E:1.7mg
    11.35%
    Folate:45.32µg
    11.33%
    Iron:1.86mg
    10.32%
    Copper:0.18mg
    9.17%
    Fiber:2.2g
    8.81%
    Vitamin B1:0.12mg
    8.03%
    Magnesium:31.3mg
    7.83%
    Zinc:1.11mg
    7.37%
    Vitamin B12:0.42µg
    7.04%
    Selenium:4.65µg
    6.65%
    Vitamin B5:0.62mg
    6.21%
    Vitamin B3:1.16mg
    5.82%