This Tomato, Cucumber & Coriander Salad is a celebration of fresh, crisp ingredients combined in perfect harmony. The juicy tomatoes and cool cucumbers deliver a satisfying crunch, while the bright coriander adds a fresh, zesty note that lifts the entire dish. Lightly tossed in olive oil and lemon juice, this salad bursts with natural flavors and vibrant colors that make it an inviting addition to any meal.
Ideal for warm weather dining or as a quick healthy side, this salad requires minimal preparation but offers maximum taste and nutrition. Its simplicity makes it a versatile recipe that pairs wonderfully with grilled proteins, sandwiches, or as a standalone light lunch. Whether you’re looking to refresh your menu or add a burst of color and health to your plate, this salad is an easy winner.
Full Recipe:
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3 large ripe tomatoes, chopped
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1 large cucumber, peeled and diced
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1 small red onion, finely chopped
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1 handful fresh coriander leaves, chopped
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1 tablespoon olive oil
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1 tablespoon lemon juice or white wine vinegar
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Salt and freshly ground black pepper, to taste
Directions:
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In a large bowl, combine the chopped tomatoes, diced cucumber, and finely chopped red onion.
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Add the chopped fresh coriander leaves and gently toss to mix.
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Drizzle the olive oil and lemon juice (or vinegar) over the salad.
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Season generously with salt and freshly ground black pepper.
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Toss everything together again until well coated.
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Serve immediately for a fresh, crunchy salad or chill in the fridge for 10-15 minutes to let the flavors meld.
Prep Time: 10 minutes | Cooking Time: 0 minutes | Total Time: 10 minutes
Kcal: Approximately 90 kcal per serving | Servings: 4
The Appeal of Tomato, Cucumber & Coriander Salad
Tomato, cucumber, and coriander salad is a timeless classic that resonates with people around the world due to its simplicity, freshness, and versatility. This salad is a celebration of nature’s bounty, combining crunchy cucumbers, juicy tomatoes, and aromatic coriander into a vibrant dish that instantly refreshes the palate. It is an ideal choice for those seeking light yet flavorful meals, especially during warmer months when fresh produce is at its peak.
This dish shines because it is so easy to prepare, requiring minimal cooking skills or time, yet it delivers a powerful punch of flavor and nutrients. Its clean, crisp texture and the bright zing of coriander and lemon dressing create a sensory experience that excites the taste buds without overwhelming them. It can stand alone as a light lunch or side dish, or complement grilled meats, seafood, or other hearty mains perfectly.
Nutritional Benefits of the Ingredients
Each main ingredient in this salad brings valuable nutritional properties that contribute to a healthy diet. Tomatoes are rich in vitamins A and C, potassium, and lycopene—a powerful antioxidant linked to reducing the risk of certain chronic diseases. They are low in calories but high in water content, helping with hydration and weight management.
Cucumbers offer similar hydration benefits with their high water content and provide vitamin K, magnesium, and fiber. Their mild flavor balances well with the acidity and herbal notes of the other ingredients.
Coriander, also known as cilantro, is more than just a fresh herb; it’s packed with antioxidants and compounds that may aid digestion, reduce inflammation, and even have antimicrobial properties. The leafy green also adds a distinctive fresh, citrus-like aroma that elevates the overall flavor profile of the salad.
Olive oil, used as the dressing base, adds healthy monounsaturated fats, which support heart health and provide a smooth mouthfeel. Lemon juice or vinegar adds acidity that brightens the dish and can improve digestion.
Versatility and Customization
One of the greatest strengths of this salad is its flexibility. While the core ingredients remain the same, it can be adapted easily to suit different taste preferences, dietary needs, and seasonal availability. For example, some prefer to add finely chopped red onion or spring onions to introduce a mild pungency. Others might include a pinch of chili flakes or a dash of ground cumin to add warmth and spice.
If you enjoy a creamier texture, a dollop of Greek yogurt or crumbled feta cheese can complement the salad beautifully without detracting from its freshness. For a heartier version, adding cooked grains such as quinoa or bulgur can turn this light salad into a satisfying meal.
The dressing can also be varied: swapping lemon juice for balsamic vinegar or adding a hint of honey can create subtle flavor differences that keep the salad exciting each time you make it.
Cultural and Culinary Context
Tomato and cucumber salads are found in many cuisines worldwide, from Mediterranean to Middle Eastern and South Asian cooking. Coriander is a common herb in many of these regions, making this combination both traditional and contemporary. It aligns perfectly with the Mediterranean diet principles, emphasizing fresh vegetables, healthy fats, and minimal processing.
In many Middle Eastern kitchens, similar salads called “fattoush” or “Israeli salad” play a central role in daily meals, often enjoyed alongside grilled meats or as part of a mezze platter. The simplicity of the salad makes it a staple comfort food that highlights the natural goodness of its ingredients.
The Salad as a Healthy Lifestyle Choice
This salad is particularly popular among health-conscious individuals because it is low in calories but high in vitamins, minerals, and antioxidants. It fits well within diets aimed at weight loss, detoxification, or improved digestion due to its hydrating vegetables and digestive-supportive herbs.
Because it requires no cooking, it is also an excellent choice for those seeking quick meal options that don’t compromise nutrition. Its gluten-free and vegan-friendly profile makes it accessible to a wide range of dietary preferences and restrictions.
Serving Suggestions and Pairings
Tomato, cucumber, and coriander salad pairs well with a wide variety of dishes. It can be served as a refreshing side with grilled chicken, fish, or lamb, balancing the richness of the meat with its lightness and acidity. It’s also a great accompaniment to vegetarian dishes such as stuffed peppers, falafel, or vegetable casseroles.
For a casual meal, it can be enjoyed with warm pita bread or alongside hummus and other dips for a Mediterranean-inspired feast. This salad’s bright, fresh flavors can cut through rich or spicy foods, making it an ideal cooling side in spicy cuisines.
Tips for Choosing and Preparing Ingredients
The success of this salad relies heavily on the quality and freshness of the ingredients. Choosing ripe, firm tomatoes is essential to achieving the perfect balance of sweetness and acidity. Heirloom or vine-ripened tomatoes bring added complexity and depth of flavor.
Cucumbers should be firm with a crisp bite and free from blemishes. Peeling is optional but can improve texture for some. Fresh coriander should be vibrant green with no wilting leaves; it’s best to chop it just before serving to preserve its aroma.
When making the dressing, use extra virgin olive oil for the best flavor and nutritional quality. Freshly squeezed lemon juice will always outperform bottled juice, lending brightness and natural acidity.
Storage and Leftover Ideas
Because the salad is made with fresh vegetables, it’s best enjoyed shortly after preparation. If you must store leftovers, keep the salad in an airtight container in the refrigerator and consume within 24 hours to maintain freshness and texture. The salad may release some juice over time, so toss gently before serving again.
Leftover salad can also be repurposed as a topping for toasted bread to create a quick bruschetta or mixed into cooked grains for a hearty lunch bowl. Adding some toasted nuts or seeds can add crunch and variety to leftover servings.
Conclusion
Tomato, cucumber, and coriander salad is a shining example of how simple ingredients can create an extraordinary dish that satisfies on multiple levels. It offers a delightful mix of textures, bright flavors, and nutritional benefits that few other quick salads can match. Perfect for busy lifestyles and health-focused eaters alike, it embraces the natural freshness of summer produce while remaining adaptable and universally appealing.
Whether you enjoy it as a light lunch, a refreshing side, or part of a larger Mediterranean-inspired meal, this salad brings a splash of color and a burst of vitality to your plate. Its ease of preparation and endless possibilities for variation make it a must-have recipe in every kitchen. Embracing this salad means embracing freshness, health, and simple culinary joy.
