Greek-Style Cucumber and Tomato Salad

44 Reviews
100% would make this recipe again

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Curing : 20 min Preparation : 10 min
200 calories/serving

Ingredients

1/4 Spanish onions, coarsely chopped 80 g
1 cucumbers, medium size, sliced 260 g
2 tomatoes, deseeded and diced 240 g
10 black olives 4 tbsp
2 tbsp extra virgin olive oil 30 mL
2 tsp wine vinegar 10 mL
1 tsp dried oregano 1 g
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]

Method

  1. In a small bowl, soak the coarsely chopped onion in water with few drops of vinegar about 20 min while preparing the rest of the salad.
  2. Prepare the cucumber: Sprinkle with salt and let drain 20 min. Slice the cucumber then add it to a salad bowl. Dice the tomatoes discarding the seeds, then add the tomatoes to the salad bowl. Add the onion and olives.
  3. In a small bowl, whisk together the oil, vinegar, salt and pepper until the vinaigrette is emulsified. Adjust the seasoning. Pour the vinaigrette into the salad bowl then toss well. Sprinkle some oregano on top then serve.

Nutrition Facts Table

per 1 serving (300 g)

Amount

% Daily Value

Calories

200

Fat

17 g

26 %

Saturated 2.3 g
+ Trans 0 g

12 %

Cholesterol

0 mg

Sodium

230 mg

10 %

Carbohydrate

13 g

4 %

Fibre

3 g

14 %

Sugars

7 g

Net Carbs

10 g

Protein

2 g

Vitamin A

37 %

Vitamin C

32 %

Calcium

6 %

Iron

13 %
More info

Claims

This recipe is :
Free  :
Added Sugar
Excellent source of  :
Vitamin A, Vitamin E, Vitamin K
Good source of  :
Folacin, Potassium, Vitamin C
Source of  :
Calcium, Copper, Fibre, Iron, Magnesium, Manganese, Pantothenic Acid, Phosphorus, Vitamin B1, Vitamin B6, Zinc
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Vegetables 1 ½
Fats 3 ½
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

44 Reviews (44 with rating only) 100% would make this recipe again

My Notes

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This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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