Cucumber Tomato Salad
The 10-minute side that makes the whole plate look like you tried.
Garden-Bowl Lore
Cool cucumber, sweet tomato, sharp onion, and a drizzle of the Balsamic Glaze Vinaigrette — the side dish that shows up to every cookout and leaves empty. (The Balsamic Glaze page kept pointing at this salad — so here it finally is, with its own address.)
Portion Matrix
Cucumber Tomato Salad
Tap a portion size. Watch the numbers move. That’s the whole book.
Macros: USDA FoodData Central + Balsamic Glaze Vinaigrette page • dressed, as written. Most calories come from the vinaigrette — use less for a lighter bowl.
The Numbers Up Front
Total Yield: ~18 oz / 500 g (a big bowl, serves the table)
Default Portion: 8 oz / 227 g
✂️ Trim Trim Trim
Nothing to trim — the honest lever here is the dressing. A creamy mayo-based cucumber salad drowns fresh vegetables in fat; this one dresses them in 1–2 tbsp of a bright vinaigrette and lets the produce actually taste like produce.
Ingredients
Use-what-you’ve-got friendly.
Sorted by dish, with the spices you probably already own kept separate.
- ◆2 cups cucumber, sliced or half-mooned
- ◆1½ cups cherry tomatoes, halved (or 2 romas, chopped)
- ◆¼ red onion, sliced thin
- ◆2 tbsp Perfect Balsamic Glaze Vinaigrette (see the Sauces chapter)
- ◆Fresh basil or parsley, torn • salt + black pepper
- ◆Optional: 2 tbsp crumbled feta (+~50 cal for the bowl)
Instructions
- 1
Combine cucumber, tomatoes, and red onion in a bowl.
- 2
Drizzle with the balsamic vinaigrette and toss.
- 3
Season with salt and pepper, fold in the herbs.
- 4
Rest 10 min so the flavors meld — but serve the same day for the best crunch.
🧠 Why This Works
Salting and dressing right before serving keeps the cucumber crisp instead of weepy — the longer vegetables sit in dressing, the more water they shed. Keeping the vinaigrette to a light drizzle means the calories stay low and the vegetables, not the oil, carry the plate.
🌶️ Flavor Boosters
A pinch of crushed red pepper • fresh mint with the basil • a squeeze of lemon • cracked black pepper, generously
🔄 Use What You’ve Got
- —No cherry tomatoes? Any ripe tomato, chopped
- —No fresh herbs? A pinch of dried oregano
- —Want it heartier? A handful of chickpeas or the feta option turns it into a light meal
📦 Meal Prep Notes
Best fresh, but keeps 1 day • Store the vinaigrette separate and dress just before eating to keep everything crisp • Most of the calories live in the dressing — go lighter on it for an even leaner bowl
📊 Before & After(per 8 oz / 227 g)
| Calories | Protein | Fat | Carbs | |
|---|---|---|---|---|
| Creamy Deli Cucumber Salad (mayo/sour cream) | 180 | 2g | 14g | 12g |
| ⭐ Cucumber Tomato Salad | 90 | 2g | 4g | 11g |
| You Saved / Gained | −90 cal | even | −10g fat | −1g carb |
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