High-Protein Lebanese Tomato-Cucumber Salad is a refreshing salad. It contains tomato, olive oil, cucumber, onion, red wine vinegar, and fresh oregano. This salad is suitable for a vegetarian, gluten-free, and Mediterranean diet. This High-Protein Lebanese Tomato-Cucumber Salad is prepared in 10 minutes, perfect for a quick lunch or light dinner. Serve this salad with grilled chicken breast, chicken Shawarma, whole-wheat pita, and lentil soup. This salad stores properly in the fridge, but don’t freeze it as the texture of fresh vegetables will get ruined. It contains 6.5g net carbs and 1.4g protein per serving.
STATS:
- No of calories: 105 kcal
- Preparation Duration: Ten minutes
- Cooking Duration: Nil
- Total Duration: Ten minutes
- Serving Size: 1 & ½ cups
- Course: Salad, Side Dish
- Diet: High-Protein
- Servings: 2
- Cuisine: Lebanese
EQUIPMENT:
- Cutting board
- Measuring spoons
- Knife
- Mixing bowl
- Tongs
INGREDIENTS:
- 1 tomato
- ½ cucumber
- One & ½ tbsp. red-wine vinegar
- ¼ cup yellow onion
- 1½ tsp. oregano
- ¼ tsp. kosher salt
- One tbsp. olive oil
- ¼ tsp. black pepper
INGREDIENT NOTES:
TOMATO:
- Add the tomato to provide a juicy, sweet taste and freshness naturally in the salad. It also provides bright color & makes the salad more flavorful. Choose ripe but firm tomatoes so they keep their shape after mixing.
CUCUMBER:
- Add the cucumber to make the salad refreshing and crispy. It also provides fiber & nutrients. Use English or Persian cucumber to provide the best texture.
YELLOW ONION:
- Add the yellow onion to offer a slightly sharp taste. It also stabilizes the sweet taste of tomato and adds additional crunch. Make thin slices to keep the texture pleasant.
RED-WINE VINEGAR:
- Add the red-wine vinegar to provide a tangy flavor. It enhances the vegetables and gives the salad a usual Lebanese-style taste. Use good-quality vinegar for the best flavor.
OLIVE OIL:
- Add the olive oil to offer a rich taste & smooth texture. It also provides good fats and true Mediterranean flavor. It is best to use good-quality oil to deliver the finest flavor.
FRESH OREGANO:
- Add the fresh oregano to offer an earthy & aromatic taste. It also enhances the fresh taste of the vegetables & excavates the whole taste. Utilize the dried oregano instead if fresh is unavailable.
KOSHER SALT:
- Add the kosher salt to balance the taste of seasonings. It enriches the flavors of the vegetables naturally. Add the quantity of salt as you prefer.
BLACK PEPPER:
- Add the black pepper to offer a slight spicy taste. It also adds depth to the dressing and balances the fresh vegetables. Utilize freshly ground black pepper to provide good taste.
INSTRUCTIONS:
- Rinse the tomatoes, onions, and cucumber, then cut them.
- Now add the vegetables to the big mixing vessel, then add the red wine vinegar and olive oil.
- Add the oregano, black pepper, and salt to the vessel and toss all the components so they get combined properly.
- Leave the salad for five minutes, put it in the fridge, and serve.
SERVING SUGGESTIONS:
PROTEIN PAIRINGS:
- Grilled Chicken Breast
- Grilled Salmon
- Lemon Garlic Shrimp
- Turkey Breast
- Grilled Tofu
- Grilled Halloumi
MAIN DISHES:
- Chicken Shawarma
- Beef Kofta
- Grilled Lamb Chops
- Baked Cod
- Chicken Souvlaki
- Herb-Roasted Chicken
GRAIN DISHES:
- Quinoa Pilaf
- Brown Rice
- Bulgur Pilaf
- Couscous
- Wild Rice
- Lemon Rice
BREAD:
- Whole-Wheat Pita
- Garlic Pita
- Flatbread
- Lavash
- Seeded Crackers
- Whole-Grain Bread
SOUPS:
- Lentil Soup
- Chicken Vegetable Soup
- White Bean Soup
- Chickpea Soup
- Tomato Basil Soup
- Minestrone Soup
DIPS & SPREADS:
- Hummus
- Tzatziki
- Baba Ganoush
- Labneh
- Muhammara
BEVERAGES:
- Mint Lemonade
- Iced Green Tea
- Sparkling Water with Lemon
- Cucumber Mint Water
- Unsweetened Iced Tea
TIPS:
- Add the fresh vegetables to provide a nice taste in the salad.
- You would chill the salad for ten to fifteen minutes, & then serve to provide a fresher taste.
- Include the chopped parsley and mint to provide the traditional Lebanese taste.
- Mix the salad at the time of serving so the texture will remain crisp.
STORAGE INFORMATION:
FRIDGE:
- Put the salad in closed vessel & store for two days.
FREEZER:
- Fresh vegetable texture will be ruined, so don’t freeze the salad.
FAQs:
Could I make the salad before required?
- Yes, make the salad in advance and store in the fridge, then serve when required.
Would I utilize dried oregano?
- Yes, you can easily use dried oregano instead in this salad.
How to add more protein to this salad?
- Serve this salad with salmon, chicken, tofu, or chickpeas to add more protein to the salad.
Will I include any other variety of vegetables in the salad?
- Yes, add the radishes, parsley, lettuce, or bell pepper to the salad.
Does this salad contain gluten?
- No, all of the items don’t contain gluten.
NUTRITIONAL INFORMATION:
Calories: 105 kcal
Net Carbs: 6.5 g
Serving Size: ¾ cup
Total Carbs: 8.2 g
Fiber: 1.7 g
Protein: 1.4 g
Total Fat: 7.3 g
Sodium: 160 mg
Potassium: 290 mg
Calcium: 24 mg
Vitamin A: 620 IU
Iron: 0.7 mg
Servings: 2
