Take it from a true daughter of the Mediterranean: you don’t need much to make a fresh, colorful, and delicious Mediterranean Salad. With a simple mix of cucumber, tomatoes, red onion, lemon juice, and a few herbs and spices, this easy salad is on your table in 10 minutes or less!
Mediterranean salad goes by a different name where I grew up in Egypt: salata! It’s a staple on every table, morning, noon, and night.
And while many online recipes have adopted its name, you may ask yourself: what is a Mediterranean salad, really? At its core, it’s a simple tomato and cucumber salad that’s tossed with a drizzle of olive oil and a touch of vinegar or citrus. It where famous salads like fattoush or tabouli derive inspiration. We don’t include lettuce and we don’t fuss with whisking a separate vinaigrette!
With no lettuce to wilt, it keeps well for hours or even days in your fridge. And it is so much more than just a salad! Use as a topping, brining freshness to savory vegetarian quinoa bowls with hummus. It’s also the perfect condiment for wraps, like chicken shawarma with pita bread. The list goes on!
This Mediterranean salad recipe is as traditional as they come. It’s very representative of the regions’ agricultural roots and the fresh flavors we continue to love to this day. You can dress it up by adding red onion, as I do here, or toss in feta cheese for a little salty goodness. Let your inspiration be your guide.
Table of Contents
Mediterranean Salad Ingredients and Substitutions
This simple cucumber tomato salad uses easy to find ingredients that need little embellishment. Just some seasonings and a simple dressing bring out all the lively flavors.
- Tomatoes: Use anything that’s ripe and flavorful, like Roma, heirloom, or cherry.
- Cucumber: Go for cucumbers with a thin, delicate skin, like English or hot-house. If the big standard slicing cucumbers are all that’s available, consider peeling them as the skin tends to be bitter.
- Italian parsley: Brings freshness and big Mediterranean flavor to this simple salad. Substitute with other tender herbs, like cilantro, mint or basil, or take a page from Greek salad and use dried Greek oregano.
- Sumac (optional): This dried berry adds an extra layer of tart, sun-ripened flavor.
- DIVE DEEPER: What Is Sumac? Uses and Recipes
- TRY IT: Order all natural sumac spice from our shop.
- BEST SUBSTITUTE: Lemon zest.
- Extra virgin olive oil: Use a robust yet smooth olive oil, like Greek Early Harvest or peppery Hojiblanca Spanish EVOO.
- Lemon juice: Bridges the gap between the fresh vegetables and rich olive oil. You can substitute with lime juice or red wine vinegar.
- Salt and black pepper enhance the flavor.
How to Make Mediterranean Salad
Cucumber tomato salad is a staple of the Mediterranean diet, where they make it daily without a recipe. It’s one of the simplest salads you’ll make, coming together in just a few minutes. Here is how it goes:
- Prepare the tomatoes, cucumber, and parsley: Dice 6 Roma tomatoes. Dice one large English cucumber into small cubes or pieces. Chop a good bunch of parsley, about 3/4 bunch. Don’t worry about picking all the leaves, the tender stems near the leaves impart great flavor. Combine everything in a large mixing bowl.
- Add salt. Season the salad with a good pinch of kosher salt and set aside for about 5 minutes. The vegetables will expel some of their water, which we’ll use to help lightly dress the salad.
- Add the no-whisk dressing. The traditional Mediterranean salad dressing here is a good drizzle (about 2 tablespoons) of quality extra virgin olive oil and the juice of one lemon (or at least 2 teaspoons of lemon juice). Add 1/2 teaspoon freshly grated black pepper and mix to combine. Optionally, I like adding 1 teaspoon of sumac for depth and tang.
- Taste and serve. Taste the salad and adjust the lemon, salt, and pepper to your liking. Serve immediately, or set aside for 15 minutes to let the flavors get friendly with each other.
Mediterranean Salad Variations
This basic Mediterranean salad has several variations throughout the Mediterranean and the Middle East, and you can change it up to your liking. Here are a few ideas:
- Add protein. Canned or boiled chickpeas, white beans, or kidney beans work well with as a vegan protein and turn this salad into a satisfying meal. Grilled meats, like grilled chicken thighs or kofta kebab, would also be hearty and delicious.
- Use more fresh herbs. In addition to parsley, you can add chopped fresh mint or dill.
- Toss in feta cheese. Just like with classic Greek salad or herby tomato feta salad, creamy, tangy feta adds another layer of deliciousness to this cucumber tomato salad.
- Add heft. Toss in one cup of cooked couscous or bulgur for a simple lunch. You’ll want to adjust seasoning and olive oil.
What to Serve with Mediterranean Salad
This versatile salad goes with just about any Mediterranean dinner menu. It’s a classic topping for Chicken Shawarma or vegetarian Spicy Cauliflower Shawarma, where the salad juices and tahini sauce combine in the most fortunate way.
Alternatively, serve this simple salad as a side for simple weeknight dinners. A bite here and there of the bright salad brings a lightness to rich, deeply savory dishes, like Yogurt Marinated Chicken, Greek-Style Braised Eggplant or Pan Seared Trout.
More Tomato and Cucumber Salad Recipes
Browse all Mediterranean recipes.
Visit Our Shop.
Try our All-Natural Sumac!
This tangy spice is just what you need to add that extra layer of brightness to your favorite salads.
Mediterranean Cucumber Tomato Salad
Ingredients
- 6 Roma tomatoes, diced (about 3 cups diced tomatoes)
- 1 large English or hot-house cucumber, diced
- 1/2 small red onion, thinly sliced, optional
- 3/4 bunch parsley, leaves and tender stems chopped (about 1/2-3/4 cup chopped leaves)
- Kosher salt, to taste
- 1/2 teaspoon black pepper
- 1 teaspoon ground Sumac
- 2 tablespoons extra virgin olive oil
- 2 teaspoons freshly squeezed lemon juice, plus more to taste
Instructions
- Mix: In a large mixing bowl, gently combine the tomatoes, cucumbers, and parsley. Season with kosher salt and toss. Set aside for 5 minutes or so.
- Season: Add the sumac, olive oil, and lemon juice. Give the salad a gentle toss. Taste and adjust the seasoning to your liking. Enjoy!
Video
Notes
- For best flavor, set the salad aside for a few minutes before serving. This will give the flavors time to meld.
- This salad will keep for up to three days. Store covered in the refrigerator.
- Visit Our Shop for quality Mediterranean ingredients, including extra virgin olive oil, spices and more!
Nutrition
*This post was originally published in 2017 and has recently been updated with new information and media for the readers’ benefit.
I love you web site. My wife and I just returned from Israel/Palestine in January from a “Holy Land” tour. We fell in love with the Mediterranean foods. I have tried several recipes from your site, and they always make me look like a Super Husband Chef. 🙂 which I am not.
This 3 Ingredient salad was a staple of almost every meal on our trip and finding this recipe was like seeing an old friend again. It was a success along with the Sheet Pan Paprika Chicken and Vegetables.
Thanks again.
Chuck, thank you so very much for sharing! Ah…I can’t wait to visit the Holy Land! And so glad to hear you’re enjoying the blog!
Can you post the recipe for the sheetpan chicken and veggies please, it sounds really good. Thanks
Hi there. Here is the link to the sheetpan chicken recipe: https://www.themediterraneandish.com/sheet-pan-chicken-recipe/
I love love your web site. I started eating Mediterranean and feel wonderful. I’m losing weight too. I didn’t know that eating healthy was so easy and with lots of flavor. So thank you
Sandra, I am so so glad to hear this! Thank you so much for sharing!
Book Book yes
Soon, I hope, Leida. Thank you very much!
I am trying to totally switch to a Mediterranean diet and I love your recipes. I spent two hours at Barnes &
Nobles and never found a recipe book I liked. Did you have yours published? I love the sound of your salads and chicken recipes. Let me know, if you have time.
Warmest regards, Marilyn
Marilyn, thank you so much for your the kind comment. I don’t have a book published yet, but I hope it won’t be too long. In the meantime, I hope you’ll stick around here 🙂
Ooh, our standard salad has become cherry tomatoes and cucumber as my 3 yo likes them, I’ll have to try your finishing touches ?
Hi Suzy, recently found your website and love all of your recipes that I have tried so far (which is a lot!). I live in Ireland and we don’t get a lot of sunshine but your recipes bring the sunshine to me!
Bridget, thank you! That is such a kind thing to say. I am honored that you enjoy my recipes…and so glad they bring a little sunshine. Enjoy!
I made this last night, and not only was it a huge success with my family (which includes picky eaters), but it was so divine that if I closed my eyes I could imagine myself sitting outside in Provence, eating this dish while enjoying some rosé wine. Question though: do you have the nutritional values?
Aww, Mette! So glad you enjoyed this salad! I love that it took you to Provence…virtually 🙂 Sorry, i don’t have capability to add nutritional value info at this point.
The nutritional value for this is 100% all good!!! 🙂
Totally, Tim! Thank you for stopping in!
You know it! Thanks for stopping in, Tim!
This is awesome!!! I also added 1/3 cup hummus on top for some protein!
Great idea! Thanks for sharing, April!
LOVE this recipe. The presentation on my dinner table received pools and Saabs. Thank you for another winner.
That was ooohs and aaahs.sorry for the typo
haha! Thank you so much, Lynn! Glad ya’ll enjoyed it!
….I like the “pools” and “Saab’s “…:made me giggle. My spellcheck does some really odd/funny/embarrassing things also!
I like the sound of this recipe as well. But I am curious about the flavor of sumac….I would hate to ruin the delicate flavors of the tomatoes and the cukes.
Bonnie, thanks for stopping in. Sumac’s subtle tangy flavor really compliments this recipe. It’s an ingredient often used in Eastern Mediterranean salads. Here is more about sumac, if you’re interested: https://www.themediterraneandish.com/product/sumac-spice-3-pack/
so glad I found you Love your simple recipes at 75 I really appreciate the simple ones Thanks looks so yummy
Hi Dorothy! Welcome to The Mediterranean Dish. I am so glad you found us too! And glad you’re enjoying the recipes!
I have never used sumac before. I would love to try it! This salad is gorgeous and simple!
Yes, so simple! Thanks,Beth!
I love the Mediterranean cuisine and their use of olive oil and healthy and fresh ingredients. This salad recipe is great, Suzy!
Awesome Agness! Glad you stopped in!
I love simple salads like this! Tomatoes and cucumbers are such a classic pairing in salads in so many cultures! Sometimes simple is the way to go!
This looks so light and refreshing! I love simple salads that are easy to make but also wonderfully flavorful.
Love this simple salad recipe, I am a big fan of Mediterranean food so will give this one a go. It looks so fresh, I can almost taste it!
It is super fresh! And easy! Enjoy!
This looks delicious, healthy, and simple! I am saving this one. Thanks for sharing!
YES! All the above! Thanks for stopping in, Luci!