This Cucumber Tomato salad is so refreshing and hydrating. I particularly love this dish in the summertime, as its cooling on the body, high in vitamin c, is light and satisfying, and energizing.
Crisp, water-rich cucumber is hydrating to your digestive system, muscles and skin. Juicy, deep-red tomatoes offer a dose of vitamins, magnesium, folate, and an anti-cancer agent called Lycopene.
Avocado is a wonderful source of monounsaturated fatty acids. These beauties are a naturally nutrient-dense food and contain nearly 20 vitamins and minerals. Avocados also contain more potassium than bananas, are high in fiber, and have 2 grams of protein per 1 cup.
Studies note that eating avocados on a regular basis can lower cholesterol and triglyceride levels, making this a powerhouse food.
Instead of using dairy for the creamy dill dressing, we use a soy yogurt, which is rich in protein, and offer the same creaminess the dairy would. But, without the unnecessary fat, guilt and all that comes along with consuming dairy.
You can even make your own homemade soy yogurt if you prefer.
People don’t usually think of herbs having any nutritional value but on the contrary. Fresh dill weed is an excellent source of calcium, manganese, iron, and antioxidants.
Dill also contains flavonoids that provide anti-inflammatory and antiviral properties. This makes this little herb a source of incredible health benefits.
Stay refreshed with these plant-based recipes:
- Corn, Tomato Salad
- Vegan Caprese Salad with Blackberry & Watermelon
- Watermelon Salad with Tofu Feta
- Vegan Waldorf Salad with Apples & Raisins
A splash of Apple Cider vinegar offers a tanginess and a punch of probiotics. Make sure to use Bragg’s brand “with the mother”, which means it’s a live food. This type of apple cider vinegar has beneficial bacteria, which is important for healthy and regular gut health.
Overall, this salad is super refreshing. Also, if you would like to boost the protein and soluble fiber levels, chickpeas aka garbanzo beans are a wonderful ingredient to add.
*If you’d like to keep this sugar-free, you can use maple syrup to sweeten or omit it altogether.
I’d love to hear your feedback in the comments below for this Cucumber Tomato Salad Recipe! If you have a photo, post it on my Facebook page, tag me using the hashtag #plantbasedcooking in your caption, and I won’t miss it!
This recipe is Certified Plantricious because it meets the following guidelines.
The Trusted Seal for
Plant-Based Nutrition
- Must be whole food plant-based, contains no animal products
- May be minimally processed
- No added oil
- No added sugars
- No artificial additives or preservatives
- Sodium (mg) to Calories ratio, 1 ≤ 1
- Total Fiber to Calories, 2g ≥ 100 calories
Cucumber Tomato Salad
Ingredients
- 3 cucumbers peeled and sliced about 1/4″
- 15-20 cherry tomatoes cut in half
- 1/2 cup red onion sliced
- 1/2 large bell pepper seeded and cut into chunks about the size of the cucumber
- 1 avocado cut into large chunks
Dressing
- 3 Tbl rice wine vinegar
- 1 Tbl date sugar
- 2 Tbl unsweetened non-dairy yogurt (Kite Hill Almond Yogurt or Forager Cashew Yogurt)
- 1/2 tsp dried dill or 1 Tbl fresh, chopped
- sea salt and pepper to taste
Instructions
- Mix dressing and pour over veggies.
- Add the avocado at the last and carefully toss. Can be served as is or put on top of romaine lettuce.
Have you published a çookbook on plant based cooking?
Hey Joan, thanks for asking. I do not have a cookbook, but it sounds like a good idea. Are you talking about a physical book or do you like digital versions, too?
A physical cookbook for those technically challenged would be a thought and for myself I treasure cookbooks to read over and over.
Hi Joan, you’re so kind to suggest. It may be time to do just that 🙂 Thanks for the reminder that people often enjoy the real thing. ????