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Cucumber and Tomato Salad Recipe
This Cucumber and Tomato Salad is a refreshing and light dish, tossed with fresh dill and olive oil. A simple yet flavorful option for a blood pressure-friendly lunch.
Packed with hydrating cucumbers, juicy tomatoes, and aromatic dill, this salad is perfect for a heart-healthy meal or a side dish to complement your main course.
Enjoy the crunch and freshness of this salad while supporting your overall health and maintaining healthy blood pressure.
| Prep, cook, and total time | Calories per serving |
|---|---|
| Prep Time: 10 minutes Cook Time: None Total Time: 10 minutes | Approximately 120 calories Cucumber (1 cup): ~16 calories Tomato (1 cup): ~25 calories Olive oil (1 tbsp): ~120 calories Dill and lemon juice: Negligible calories |
Ingredients
- 1 cup cucumber, sliced
- 1 cup tomato, diced
- 1 tablespoon olive oil
- 1 tablespoon fresh dill, chopped
- 1 teaspoon lemon juice
- Optional: a pinch of black pepper for seasoning
Instruction
- In a large mixing bowl, combine the sliced cucumber and diced tomato.
- Drizzle olive oil and lemon juice over the vegetables and toss gently to coat.
- Sprinkle fresh dill and optional black pepper for added flavor.
- Mix well and serve immediately as a light lunch or a side dish.
Photos
Extra tips
Flavor variations
- Add Protein: Top with diced grilled chicken or crumbled feta for a protein boost.
- Switch the Dressing: Use balsamic vinegar instead of lemon juice for a tangy twist.
- Include More Veggies: Add thinly sliced red onions or bell peppers for extra crunch.
- Herbal Upgrade: Substitute dill with fresh basil or parsley for a different flavor profile.
Storage tips
- Store leftovers in an airtight container in the refrigerator for up to 1 day for optimal freshness.
- Keep dressing separate if preparing ahead to avoid soggy vegetables.
- Re-toss with olive oil and lemon juice just before serving to refresh the flavors.
Nutritional insight
- Cucumbers are hydrating and low in calories, making them a great addition to a balanced diet.
- Tomatoes are rich in lycopene, an antioxidant known to support heart health.
- Olive oil adds healthy fats, which can help maintain healthy cholesterol levels and support blood pressure.
- Dill provides a burst of flavor without the need for added sodium.
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