This recipe makes one mean Mediterranean cucumber tomato feta salad complete with a homemade Greek dressing that’s simply to die for. The best part? You can have it ready to go from scratch in only 10 minutes. Here’s how to make it.
How to Make a Cucumber Tomato Feta Salad
- Prepare the ingredients. This is the most time consuming part. Wash all of the vegetables you’ll be using. Cut the tomatoes into wedges. Cut the cucumber into thin slices. Peel and slice the onion. Break the feta into ½” pieces. Once you’re done with this, everything else is smooth sailing!
- Combine! Add the tomato, cucumber, red onion, kalamata olives, and feta pieces to a large bowl.
- Toss. Add the homemade Greek dressing (see below) and toss to combine.
- Serve. Serve the salad immediately.
How to Make Homemade Greek Dressing
The homemade Greek dressing is just as easy to prepare as the salad. Here’s the recipe for the Greek dressing:
- Combine the ingredients. Add the red wine vinegar, dried oregano, olive oil, salt, and black pepper into a small bowl and mix to combine.
- Add to salad. Add to your salad mixture and toss to combine.
- Serve. Serve the salad immediately.
3 Health Benefits of a Mediterranean Diet
The Mediterranean diet is renowned around the world thanks to its long standing reputation as one of the world’s healthiest diets. With that in mind, here are 3 proven benefits that the diet can provide you with:
- Reduced risk of heart disease. The Mediterranean diet places an emphasis on eating real, whole foods while also reducing or limiting your intake of refined carbs, sugars, and processed foods. When combined with the habit of drinking mostly red wine instead of beers or hard liquor, these factors all work in tandem to reduce your risk of heart disease and stroke. (1)
- Helps prevent cognitive decline. Those same cardioprotective benefits mentioned above (improved LDL and HDL cholesterol levels, reduced blood pressure, and improved overall blood vessel health can also help to reduce your risk of developing cognitive diseases like Alzheimer’s. (2)
- May protect against type 2 diabetes. Quite a lot of the staple foods included on the Mediterranean diet are rich in fiber, which when combined with the focus on eliminating refined sugars and carbs, can help to regulate blood sugar levels by preventing sudden and drastic spikes. (3)
Can I Make This Cucumber Tomato Feta Salad Ahead?
This salad recipe is a great candidate for making ahead of time; you can make one single batch in advance and cover your lunch meals for most of your week!
Here are a few handy tips if you are indeed planning on making this recipe ahead:
- Make the dressing ahead of time first. Thanks to the red wine vinegar, the dressing will stay good in the fridge for up to 7 days.
- Pre-cut the vegetables. You can easily prep the tomatoes, cucumber, and onion ahead of time and then just keep each item in a ziploc bag or airtight container until you’re ready to prepare the salad.
- Perfect for leftovers. While it’s definitely an option to make the dressing ahead of time and pre-cut your vegetables, you can also just prepare this entire recipe and keep the salad in the fridge for up to one week as well. Since the recipe makes 4 servings, you can simply make a batch on a Sunday afternoon and have several meals prepped and ready to go for the week ahead.
(You may also like: Crisp and Creamy Cucumber Avocado Salad with Fresh Herbs and Onion)Print
Mediterranean Cucumber Tomato Feta Salad with Homemade Greek Dressing
- Prep Time: 10 minutes
- Total Time: 10 minutes
- Yield: 4 1x
For the salad:
- 4 medium tomatoes, cut into wedges
- 1 large cucumber, sliced
- 1 medium onion, peeled and sliced
- ½ pound feta, cut into ½ inch pieces
- 1 cup kalamata olives
For the dressing:
- 2 tbsp red wine vinegar
- 1 tsp dried oregano
- ¼ cup olive oil
- salt and black pepper to taste
- To make the dressing, in a small bowl combine all the ingredients.
- Add the tomato, cucumber, red onion, olives and feta to a large bowl.
- Add the dressing and gently toss to combine.
- Serve immediately.