It’s starting to get sunny here and that means it’s time for a salad recipe – more specifically, a Mediterranean cucumber salad that just so happens to also be vegan! This salad is super easy but still packed full of flavour from plenty of fresh veggies. Plus, a lemon-olive oil vinaigrette keeps the fat from all those creamy dressings out, making it even healthier!
While making this salad is pretty simple, there are quite a few ingredients. This means that you’re less likely to get bored while eating it. After all salads with too few ingredients are the same in every mouthful, whereas this one is always slightly different. Sometimes you might find a tomato, while other bites have radishes or olives – it’s good to have some variation! Plus, using plenty of different vegetables means that this cucumber salad is pretty healthy – it contains a wider range of vitamins and nutrients than if it had larger quantities of fewer ingredients. Does that make any sense?
What do I need to make this Mediterranean cucumber salad?
- cucumber – I spiralised it, but you could also dice it for a different texture
- red and yellow bell peppers – again, spiralised or sliced in to thin strips
- radishes – slice them nice and thin!
- black olives – I used ones that had been marinated in herbs and simply halved them
- rocket/arugula – just 10 grams! It’s more than it sounds, I promise
- cherry tomatoes – or baby plum tomatoes! I chose to leave them whole
- red onion – just half an onion cut in to thin moons does the job nicely!
- fresh herbs – I used mint, basil and parsley and they were absolutely delicious together! You might not think that the combination would work, but trust me – it really does
- sugar snap peas – or mangetout! I cut each one in to thirds, but you could halve them or leave them whole
- fresh lemon juice, olive oil, salt and pepper for the vinaigrette
See, lots of healthy stuff! There’s really nothing in there that isn’t good for you (at least in moderation in the case of salt and olive oil). Plus, it just so happens to be vegan which is a big bonus since I don’t have many vegan recipes!
This recipe makes a pretty large amount of salad for 1 person. It’s comparable to those restaurants that serve you a massive bowl of salad that should probably feed 4 but is somehow just for you. So, if you aren’t brave enough to tackle it all on your own then you can split the salad with another person. I’d recommend serving it with some nice fresh bread dipped in olive oil and balsamic vinegar. Or, for a non-vegan option, crumble some feta over the top!
Let me know what your favourite type of salad is in the comments!
- 1 cucumber, spiralised and patted dry with paper towels
- 1 red bell pepper, spiralised or cut in to thin strips
- 1 yellow bell pepper, spiralised or cut in to thin strips
- 1/2 small red onion, cut in to thin moons
- 10 cherry tomatoes
- 10 black olives, halved
- 10 grams (a generous handful) rocket/arugula
- 5 radishes, thinly sliced
- 10 sugar snap peas, cut in to thirds
- 3 tbsp parsley, finely chopped
- 2 tbsp mint, finely chopped
- 2 tbsp basil, finely chopped
- 3 tbsp extra virgin olive oil, good quality
- 1 tbsp fresh lemon juice
- salt and pepper, to season
- Whisk together the olive oil, lemon juice, salt and pepper to form the vinaigrette. Add all other ingredients to a bowl. Pour over the vinaigrette and toss to coat them evenly.
Serve as a side dish with focaccia dipped in olive oil and balsamic vinegar.
If you aren't vegan, try crumbling some feta in to make a more filling meal.
Serves 1 as a large main dish or 2 as a smaller side dish.
Nutrition InformationYield 2 Serving Size 1/2 batch
Amount Per Serving Calories 327Total Fat 23gSaturated Fat 3gTrans Fat 0gUnsaturated Fat 19gCholesterol 0mgSodium 311mgCarbohydrates 31gFiber 4gSugar 18gProtein 3g
All nutrition values are an estimate and may vary.
If you’re looking for more Summer recipes to feed a group, try my miniature quiche
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