Cucumber, Tomato & Feta Salad with Balsamic Dressing

greek tomato salad — Photo: Andrea Mathis, M.A., R.D.N., L.D.

Active Time:

15 mins

Total Time:

1 hr 15 mins

Servings:

Nutrition Profile:

Low-Carb Nut-Free Soy-Free Vegetarian Egg-Free Gluten-Free

Jump to Nutrition Facts

A symphony of flavors collide in this fresh, vibrant Cucumber, Tomato & Feta Salad with Balsamic Dressing. The cucumber is clean and crisp and complements the fresh, juicy tomato. The onion's bite mellows the longer this salad is allowed to sit. Fresh herby notes are brought into this ensemble with the basil (or parsley), and the briny olives and feta finish off this masterpiece along with the tangy balsamic vinegar. This is the perfect accompaniment to fish, chicken or steak. Keep reading for tips to make this salad your own and how to substitute some of the ingredients.

Tips from the EatingWell Test Kitchen

You can make this recipe 3 days in advance and store leftovers for the same amount of time. If making this salad ahead, we'd wait to cut the cucumber and tomatoes right before serving, and we'd separate all ingredients, storing everything in airtight containers in the fridge. For any leftovers, we would store the onion separately and drain off any residual dressing to prevent strong onion flavors and soggy ingredients.
Use ripe tomatoes. You can swap slicing tomatoes or cherry tomatoes for grape tomatoes, but cut them into bite-sized pieces if you're using slicing tomatoes.
Any variety of cucumber will work, but they're not all the same: American cucumbers need to be peeled and tend to have the most seeds, whereas English cucumbers and crunchy Persian cucumbers don't need to be peeled and have fewer seeds than the American variety.

Nutrition Notes

Besides adding a hydrating crunch to this salad, cucumber also brings health-inducing plant compounds. The silica in cucumber supports healthy skin and the cucurbitacin may help reduce cancer risk. Keep the skin on for the most health benefits.
The antioxidants and other nutrients in grape tomatoes make these small, vibrant globes healthy and nutritious—and may help prevent heart disease. Tomatoes offer fiber, vitamins A and C and antioxidants to keep your skin glowing and immune system in tip-top shape.
What balsamic vinegar lacks in nutrients, it makes up for in antioxidants. Because of this, balsamic vinegar may contribute to a healthy heart and improve your skin's complexion. A little bit of balsamic vinegar might also help improve your digestion and prevent spikes in blood sugar.
Because feta is one of the saltier cheeses, a little bit of it goes a long way. In this salad, it's really more of a garnish. If you don't like the taste of feta or you're concerned about how the sodium might affect your blood pressure, feel free to substitute it with a lower-sodium cheese.

Ingredients

¼ cup balsamic vinegar
2 tablespoons extra-virgin olive oil
¼ teaspoon kosher salt
¼ teaspoon ground pepper
4 cups grape tomatoes (1 pound 3 ounces), halved
½ cup thinly sliced white onion
⅓ cup chopped fresh basil or parsley
1 ½ cups halved and sliced cucumber
¼ cup halved Kalamata olives
¼ cup crumbled feta cheese

Directions

Whisk vinegar, oil, salt and pepper together in a large bowl. Add tomatoes, onion and basil (or parsley); stir to combine. Refrigerate, stirring once or twice, for at least 1 hour. Add cucumber, olives and feta and toss to coat.

Frequently Asked Questions

What's the difference between a Greek and Mediterranean salad?

Both salads are pretty much the same. However, the Greek salad includes feta cheese and Kalamata olives.
Can I substitute the feta for another cheese?

Absolutely. You can use goat cheese or fresh mozzarella pearls. The salad won't taste exactly the same, but it will be delicious.
Is there a way to lessen the sharpness of onion in a salad?

Yes. There are a few tricks, but this is the easiest. Add peeled, sliced onions to a bowl of cold water for about 10 minutes, swish them around a few times, drain and pat dry with paper towels. For extra assurance, add a little vinegar, salt, lime or lemon juice to the water. Then, add the onions to the salad.
How can I use up a jar of Kalamata olives?

There are so many things you can do with Kalamata olives. They're excellent on pizza, sandwiches or making tapenade for appetizers. They're an excellent addition to our Crock-Pot Lemon Chicken with Tomatoes & Kalamata Olives, 3-Ingredient Kalamata-Olive Hummus or Whole-Wheat Orzo & Tuna Salad with Broccoli.

Additional reporting by Carrie Myers, M.S. and Linda Frahm

Originally appeared: EatingWell.com, July 2021

Nutrition Facts (per serving)

146	Calories
10g	Fat
12g	Carbs
3g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size 1 1/4 cups
Calories 146
% Daily Value *
Total Carbohydrate 12g	4%
Dietary Fiber 2g	7%
Total Sugars 8g
Protein 3g	6%
Total Fat 10g	13%
Saturated Fat 2g	10%
Cholesterol 8mg	3%
Vitamin A 1509IU	30%
Sodium 315mg	14%
Potassium 468mg	10%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.