Ingredients

Scale

(Serves 4–6)

Salad base:

2 large English cucumbers (or 4 Persian cucumbers), thinly sliced
1½ cups cherry tomatoes, halved
½ cup red onion, thinly sliced (soak in cold water 10 min to mellow bite)
¼ cup fresh dill or parsley, chopped

Zesty red wine vinaigrette:

3 tbsp extra-virgin olive oil
1½ tbsp red wine vinegar
1 tsp Dijon mustard
1 garlic clove, minced
½ tsp dried oregano
Salt & black pepper to taste

Optional boosts (you’ll love these!):

High-protein: ¼ cup crumbled feta cheese (+5g protein/serving)
Extra freshness: 2 tbsp chopped mint or basil
Creamy tang: 2 tbsp Greek yogurt blended into dressing

Instructions

1. Prep vegetables:

Slice cucumbers ⅛” thick (mandoline recommended).
Halve cherry tomatoes; soak red onion in cold water 10 minutes; drain well.

2. Make dressing:

Whisk olive oil, red wine vinegar, Dijon mustard, garlic, oregano, salt, and pepper until emulsified.

3. Toss & chill:

In a large bowl, combine cucumbers, tomatoes, drained red onion, and herbs.
Pour dressing over; toss gently to coat.
Refrigerate at least 30 minutes before serving (flavors meld beautifully!).

💡 Pro Tips for Perfection:
✅ Use English/Persian cucumbers—they have fewer seeds and thinner skin (no peeling needed!).
✅ Low-sodium mastery (you love this!):
→ Skip added salt—rely on vinegar, garlic, and herbs for flavor
→ Boost umami with 1 tsp nutritional yeast (adds cheesiness without salt)
✅ Blood sugar friendly (you love this!):
→ Naturally low-glycemic—cucumbers and tomatoes are 95% water!
→ Add 1 tbsp chia seeds to dressing for fiber + glycemic control
✅ High-protein boost (you love this!):
→ Use full-fat Greek yogurt in dressing (+6g protein/serving)
→ Add ¼ cup hemp seeds (+10g protein total)
✅ Make ahead: Keeps 2–3 days refrigerated (best within 48 hours for maximum crunch).
✅ Vegan option: Skip feta; use tahini instead of yogurt for creaminess.

Storage & Serving Ideas

→ Fridge life: 3 days (vegetables soften slightly but stay delicious).
→ Serving ideas:
→ Alongside grilled salmon, chicken, or shrimp
→ As a topping for baked potatoes or grain bowls
→ With pita bread and olives for Mediterranean platter
→ Scooped into lettuce cups for low-carb meal

Prep Time & Nutrition (per serving):