What is a Mediterranean cucumber salad?

Mediterranean cucumber salad is a light, fresh, and flavorful side dish made with chopped cucumbers, tomatoes, red onions, olives, and herbs—typically dressed in a lemony vinaigrette with olive oil. It's a staple across Mediterranean cuisines and celebrated for its simplicity, vibrant color, and crisp texture. Often served chilled, this salad pairs beautifully with grilled meats, seafood, or plant-based mains.

What does a Mediterranean salad include?

A traditional Mediterranean salad includes fresh vegetables like cucumber, tomato, bell pepper, and red onion, along with briny ingredients like olives or capers. It's dressed in extra virgin olive oil , often with lemon juice or vinegar, and seasoned with herbs such as parsley, oregano, or mint. Feta cheese and chickpeas are common add-ins depending on regional variations. The focus is always on whole, seasonal, and nutrient-dense ingredients .

What should not be mixed with cucumber salad?

There are a few things you’ll want to avoid to keep your cucumber salad fresh and balanced : Creamy dressings like mayo or ranch, which can mask the clean, zesty flavors. Excess water from overly juicy vegetables (like peeled zucchinis) that can make the salad soggy. Overpowering spices or too much salt, which can draw out moisture from the cucumbers and make the salad weepy. Mixing the dressing too early —especially if storing the salad—can lead to a mushy texture. For best results, dress your salad just before serving and avoid ingredients that overpower the fresh profile.

What is the difference between a Greek and Mediterranean salad?

While all Greek salads are Mediterranean , not all Mediterranean salads are Greek. The main difference lies in the ingredients: A Greek salad often includes large tomato wedges, cucumber slices, feta cheese , red onions , Kalamata olives , and a red wine vinaigrette. It's chunkier and saltier. A Mediterranean cucumber salad can vary by country and may include mint, parsley, chickpeas , or lemon-based dressings . It's often more finely chopped and sometimes cheese-free. Think of Greek salad as a regional variant with its own bold, iconic style.

Is Mediterranean food Arabic?

Mediterranean food includes a wide range of cuisines from countries surrounding the Mediterranean Sea—including Greece, Italy, Spain, Turkey, Lebanon, and Egypt. Arabic cuisine , especially from the Levant (Lebanon, Syria, Jordan, Palestine), is a major part of Mediterranean food. Staples like hummus, tabbouleh, fattoush, and cucumber salads are all Arabic contributions to the broader Mediterranean diet. So yes, Arabic food is Mediterranean , but Mediterranean food also includes European and North African influences.

What is in cucumber salad?

A basic cucumber salad contains chopped cucumbers, tomatoes, red onion, and often herbs like dill or parsley. In a Mediterranean version, you'll also find olives, olive oil, lemon juice or vinegar , and optional ingredients like feta cheese or chickpeas . The dressing is usually a simple mix of oil, acid, salt, pepper, and sometimes garlic or oregano.

Easy Mediterranean Cucumber Salad for Light, Healthy Eats

Name: Fresh Mediterranean Cucumber Salad with Lemon-Herb Vinaigrette
Prep time: 10 min
Total time: 10 min
Cuisine: Mediterranean
Ingredients: 1 cup fresh watermelon, cubed or balled (seedless preferred); 1–2 sprigs fresh rosemary, lightly bruised; 4 cups filtered water; Lime slice (optional, for tang); Ice cubes (optional, especially in hot weather)

Fresh Mediterranean Cucumber Salad with Lemon-Herb Vinaigrette

Print Recipe

A fresh and vibrant Mediterranean cucumber salad made with crisp cucumbers, juicy tomatoes, red onions, olives, herbs, and a zesty lemon-herb vinaigrette. Light, healthy, and perfect as a side or main dish.

Author: Mia Langston
Prep Time: 10 minutes
Cook Time: 0 minutes
Total Time: 10 minutes
Yield: 4 servings
Category: Salad
Method: No-Cook
Cuisine: Mediterranean
Diet: Vegetarian

Ingredients

1 cup fresh watermelon, cubed or balled (seedless preferred)

1–2 sprigs fresh rosemary, lightly bruised

4 cups filtered water

Lime slice (optional, for tang)
Ice cubes (optional, especially in hot weather)

Instructions

In a large bowl, combine cucumber, tomatoes, red onion, olives, parsley, and mint.
In a small jar or bowl, whisk together olive oil, lemon juice, minced garlic, oregano, salt, and pepper.
Pour the dressing over the salad ingredients and toss gently to combine.
Sprinkle feta cheese on top, if using.
Serve immediately or refrigerate for up to 1 hour before serving.

Notes

For extra crunch, add chopped bell peppers or radishes.
To keep it dairy-free, skip the feta or use a vegan cheese substitute.
If making ahead, store the salad and dressing separately until ready to serve.
Try adding chickpeas or grilled chicken for a protein-packed main dish.

Nutrition

Serving Size: 1 cup (approx. 200g)
Calories: 210
Sugar: 3g
Sodium: 320mg
Fat: 18g
Saturated Fat: 4g
Unsaturated Fat: 13g
Trans Fat: 0g
Carbohydrates: 9g
Fiber: 3g
Protein: 4g
Cholesterol: 10mg

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Find it online: https://www.eatbrightly.com/mediterranean-cucumber-salad/