The Anti-Inflammatory Italian Cucumber Salad has a crispy texture and fresh taste. Cherry tomatoes, lemon juice, red onions, sea salt, parsley, black pepper, basil, oregano, extra-virgin olive oil, fresh cucumbers, garlic, and red wine vinegar are the ingredients we use to make this light salad. There are only 6 g net carbs and approximately 110 calories in this refreshing salad. We make this refreshing salad in just fifteen minutes. The Anti-Inflammatory Italian Cucumber Salad is ideal for light lunches, summer gatherings, Mediterranean meal plans, healthy weight-management programs, picnic menus, and nutritious side dishes. For later use, we can store this salad in the refrigerator for more than two days, although freezing is not recommended because the cucumbers lose their crisp texture after defrosting. You can serve this refreshing salad with Grilled Lemon Herb Chicken, Mediterranean Baked Salmon, Garlic Shrimp Skewers, Whole Wheat Pasta Primavera, or Roasted Vegetable Platters.
STATS:
- Course: Salad, Side Dish
- Calories: 110 kcal
- Diet: Anti-Inflammatory
- Prep Time: 15 minutes
- Cuisine: Italian
- Cook Time: 0 minutes
- Portion Size: 1 cup
- Cooking Mode: No-Cook
- Total Servings: 4
- Difficulty Level: Easy
- Total Time: 15 minutes
TOOLS:
- Knife
- Measuring spoons
- Chopping board
- Bowl
- Small whisk
- Measuring cups
- Serving bowl
INGREDIENTS:
SALAD:
- 3 cups of cucumber
- Cherry tomatoes, one cup
- ¼ cup red onion
- 2 tablespoons parsley
- 1 tablespoon basil
DRESSING:
- Two tbsp. olive oil
- One tbsp. lemon juice
- ¼ teaspoon sea salt
- Red wine vinegar, one tsp.
- 1 garlic clove
- ½ teaspoon oregano
- â…› teaspoon black pepper
INGREDIENT NOTES AND THEIR SUBSTITUTIONS:
CUCUMBERS:
- We use cucumbers, which provide hydration, fiber, and a refreshing crunch. You can replace them with English cucumbers or zucchini ribbons.
CHERRY TOMATOES:
- Use cherry tomatoes, which add natural sweetness and antioxidants. As a substitute, use grape, Roma, or heirloom tomatoes.
EXTRA-VIRGIN OLIVE OIL:
- We utilize extra-virgin olive oil, which delivers anti-inflammatory fats and rich Mediterranean flavor. As a replacement, use walnut oil.
RED ONION:
- To add a strong taste and healthy plant ingredients, we utilize red onions. As another option, you could utilize shallots, sweet onions, or green onions.
LEMON JUICE:
- We use lemon juice to add brightness and vitamin C. You can substitute it with lime juice or white wine vinegar.
FRESH PARSLEY:
- We utilize fresh parsley, which provides freshness and antioxidant benefits. You can replace it with fresh cilantro, dill, or mint.
FRESH BASIL:
- We use fresh basil to give authentic Italian flavor and aroma. As a substitute, use fresh oregano, thyme, or parsley.
GARLIC:
- We utilize garlic, which provides a savory taste and anti-inflammatory properties. You can swap it with ¼ teaspoon garlic powder or shallots.
INSTRUCTIONS:
- Rinse & properly dry each veggie.
- Make thin cucumber rounds by slicing them.
- Cut the cherry tomatoes in half.
- Slice the red onion thinly.
- In a vessel, combine the minced garlic, lemon juice, oregano, sea salt, red wine vinegar, black pepper, and olive oil.
- Put the basil, cucumbers, parsley, tomatoes, and red onion in a big vessel.
- Gently distribute the dressing on all the veggies.
- Leave the salad to rest for almost five minutes so the flavors will blend perfectly.
- Serve this refreshing salad quickly to get a perfect texture and freshness.
TIPS:
- Before assembling, refrigerate the veggies for an additional crispy texture.
- We utilize seedless cucumbers to get a less watery salad.
- Include the dressing just before eating to retain the texture.
- Garnish with chickpeas, grilled chicken, or tuna for extra protein.
- Use fresh herbs to deliver the nutritional qualities and perfect flavor.
SERVING SUGGESTIONS:
GRILLED PROTEIN DISHES:
- Grilled Lemon Herb Chicken
- Garlic Butter Salmon
- Grilled Shrimp Skewers
- Herb-Roasted Turkey Breast
- Grilled Tuna Steaks
MEDITERRANEAN MAIN COURSES:
- Mediterranean Rice Bowl
- Chicken Souvlaki
- Baked Cod with Herbs
- Greek Chicken Kabobs
- Stuffed Bell Peppers
VEGETARIAN PAIRINGS:
- Roasted Cauliflower Steaks
- Chickpea Patties
- Grilled Halloumi
- Lentil Cakes
- Quinoa Stuffed Peppers
LIGHT LUNCH OPTIONS:
- Hummus and Whole Wheat Pita
- Avocado Lettuce Wraps
- White Bean Soup
- Turkey Cucumber Wraps
- Mediterranean Veggie Sandwich
HEALTHY SIDE DISHES:
- Garlic Green Beans
- Roasted Zucchini
- Steamed Asparagus
- Lemon Herb Quinoa
- Brown Rice Pilaf
STORAGE INFORMATION:
FRIDGE:
- Put this refreshing salad in a closed bowl and stock it for longer than two days.
FREEZER:
- We do not suggest storing this refreshing salad, as the cucumbers will be watery and lose their crispy texture after defrosting.
FAQs:
Could we utilize dried herbs as a replacement for fresh herbs?
- Yes, you can use 1/3 the quantity of dried herbs, as they are highly concentrated.
May we include protein?
- Sure, you can use white beans, salmon, chickpeas, grilled chicken, or tuna.
Will we prepare this refreshing salad earlier?
- Yes, you can make dressing and veggies individually and then mix just before eating.
NUTRITIONAL FACTS:
Calories: 110 Kcal
Sodium: 180 mg
Net Carbs: 6 g
Fiber: 2 g
Sugar: 3 g
Fats: 9 g
Proteins: 2 g
Total Carbs: 8 g
Portion Size: 1 cup
