Mediterranean Cucumber Tomato Salad Recipe
Mediterranean Cucumber Tomato Salad with Feta & Chickpeas
How to Make Mediterranean Salad with Greens – or Without!
Here’s a fun twist on the classic Mediterranean cucumber tomato salad recipe, made with crumbled feta, chickpeas & arugula! If you love a simple, chunky salad, this recipe is super easy to streamline—just stick to the cucumber, tomato, onion and seasonings. But, if you’re like me and you love a chance to fit some leafy greens and protein into your day, this is such a tasty and versatile lunch option!
Growing up, salad in my family was always simple and leaf-less—and I liked it that way. For most of my adult life, I absolutely despised salad. So, if you can relate, I hear you! This Mediterranean cucumber tomato salad is a fantastic option for the salad-averse, because you can just nix the leafy greens and enjoy a refreshing bowl of veggies that you’ll actually enjoy. Whatever foods you enjoy eating, start there!
But, as I’ve evolved on my journey and in my relationship with food, I’ve come to find that I now actually enjoy eating leafy greens. And, of course, I appreciate the incredible nutrients that they can provide to my body! It’s easy to add some chopped greens into this Mediterranean salad, and with all of the other components, the greens sort of blend right in. Perfect for anyone who’s still learning to love leafy greens!
Mediterranean Cucumber Tomato Salad Ingredients
- Arugula (optional)
- English cucumber, chopped
- Cherry tomatoes, quartered/halved
- Red onion, sliced thinly
- Crumbled feta
- Salt & black pepper
- Extra-virgin olive oil
- Red wine vinegar
What Is in a Mediterranean Salad?
Cucumber and tomato are such a deliciously cool, refreshing, tangy, subtly sweet combination. They could comprise a salad all their own, and they’re the basis for many Mediterranean salad recipes. Add in some red onion—tossed in a simple dressing of olive oil and red wine vinegar—and you’ve got a flavorful, stand-alone salad filled with nutritious fats and antioxidants!
From there, you can add to this Mediterranean cucumber tomato salad with any ingredients that you enjoy. Personally, I think adding some creamy feta and savory chickpeas takes this salad over the top, and they add additional Mediterranean flair. Plus, I like that they add a hearty dose of protein to the meal! Of course, feel free to omit them to keep this recipe as streamlined as possible.
Finally, most cucumber and tomato salad recipes don’t contain any greens, but I chose to add in some chopped arugula because I enjoy it. You could also stir in chopped spinach or a blend of greens if that’s what you prefer, or you can leave them out altogether. Greens or no greens, make this Mediterranean salad however you want it!
As for the dressing and seasonings, I kept things simple: olive oil and red wine vinegar, plus a bit of salt, pepper, and oregano. I recommend starting with less seasoning and dressing at first, then tasting as you go and adding more to your preference. You could also swap out the red wine vinegar for balsamic, or you can nix the oil and vinegar altogether and toss your salad in your favorite premade dressing.
What Goes with Mediterranean Cucumber Salad?
The beauty of this Mediterranean cucumber tomato salad is it can pair with or be served as an appetizer before just about any meal! It doesn’t have to be a Mediterranean-themed meal. But, if you do want to go the Mediterranean route, here are some pairing ideas:
- Gluten Free Pita Bread
- Homemade Hummus
- Mediterranean Vegan Hummus Bowl
- Crispy Vegan Baked Falafel
- Lemon Parmesan Crusted Salmon Sheet Pan Dinner
- Healthy Labneh Dip
- Vegan Garlic Dill Sauce / Dressing
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To see how this recipe is made—along with the rest of this bento lunch box—check out my Bento Box Breakfast & Lunch video!
Mediterranean Cucumber Tomato Salad
- 2 cups arugula, roughly chopped (optional)
- 15 oz can chickpeas, drained & rinsed, (1¾ cup cooked chickpeas)
- 1 cup English cucumber, chopped
- 1 cup cherry tomatoes, quartered/halved
- ¼ cup red onion, sliced thinly
- ½ cup crumbled feta
- ¼ tsp oregano
- ½ tsp salt, to taste
- cracked black pepper, to taste
- drizzle extra-virgin olive oil
- drizzle red wine vinegar
- Add all salad ingredients to a large bowl and mix well to combine.
- Drizzle with oil and vinegar, seasoning to taste. Toss to coat.
- Serve and enjoy!
- Store in an airtight container in the fridge for 5-7 days.
- Yields 5 cups of salad.