CarbsProteinFatLow-fat friendly Checked against USDA FoodData Central
Some side dishes ask you to choose between flavor and fit. This cucumber and tomato salad does not. It is cool, crisp, and bright, and it takes about 15 minutes from cutting board to table. It is a natural partner for our Air Fryer Lemon Herb Chicken Thighs with Garlic Green Beans, because the fresh crunch balances the warm lemon and herbs on the plate.
Why This Salad Fits a Diabetes Meal Plan
Cucumbers and tomatoes are mostly water and non-starchy vegetables. That means they add volume, color, and crunch while bringing only a modest amount of carbohydrate. A serving has about 11 grams of total carbs and roughly 8 grams of net carbs, so it fits comfortably into the carb budget for most plates.
The dressing is simple: red wine vinegar, a small measure of olive oil, dried oregano, and a pinch of salt. There is no added sugar anywhere in the recipe, so you can enjoy the sweet taste of ripe tomatoes on their own.
A Light Dressing With Plenty of Flavor
Red wine vinegar gives this salad a tangy bite that makes you forget how little oil is in it. A little red onion adds sharpness, and fresh parsley adds a clean, green finish. Let the salad sit for 10 minutes before serving and the cucumbers will soften slightly and soak up the dressing.
Olive oil is the biggest source of fat here, so measuring it with a tablespoon keeps the dish light. Many home cooks pour without thinking, and that extra can add up quickly.
Making It Work for Your Week
Batch it: Make a double batch on Sunday and keep it in the fridge for lunches.
Drain it: Tomatoes release juice, so spoon the salad into a bowl rather than pouring it.
Mix it up: Add sliced radishes or bell pepper for extra crunch.
We think this salad is a reminder that simple food can be the most satisfying. Serve it cold alongside something warm, and enjoy the contrast.
The recipe
Cucumber and Tomato Salad with Red Wine Vinegar
15 min 8.2g net carbs per serving
8.2g
Ingredients
4 servings
Tap ingredients to check them off.
Instructions
Prep the vegetables
Slice the cucumbers into half-moons and halve the cherry tomatoes. Thinly slice the red onion and chop the parsley.
Combine the salad
Add the cucumbers, tomatoes, and red onion to a large bowl. Sprinkle the parsley over the top.
Make the dressing
In a small cup, whisk together the red wine vinegar, olive oil, oregano, salt, and pepper until blended.
Toss and rest
Pour the dressing over the salad and toss gently. Let it sit for 10 minutes so the flavors blend, then serve.
Kitchen tips
Salt the cucumbers lightly and let them drain in a colander for 10 minutes if you like a firmer salad with less liquid.
Measure the olive oil with a tablespoon. It is the only fat in this recipe, and measuring keeps the dish light.
Use a sharp knife to slice the cucumbers so they stay crisp and do not turn mushy.
Add a few sliced radishes or a little bell pepper for extra crunch with very few added carbs.
Storage
Store in an airtight container in the fridge for up to 2 days. The cucumbers release some liquid over time, so drain off any extra before serving. Do not freeze. Serve cold, so no reheating is needed.
Watching fat too? Only one tablespoon of olive oil is used for the whole salad, which keeps the fat per serving low. For an even lighter version, you can cut the oil to 2 teaspoons and add a splash more vinegar. Log this meal in PancreaTrack
Nutrition is an estimate per serving. Recipes are for general information, not medical advice. Check with your care team about what fits your plan.
Jump to recipeDiabetes-friendly recipes for real life diabeticplate.com
Cucumber and Tomato Salad with Red Wine Vinegar
Cool, crisp cucumbers and juicy tomatoes in a light red wine vinegar dressing, ready in 15 minutes.
Prep15 minTotal15 minServes4MealSide Dish
Per servingNet carbs8.2gTotal carbs10gFiber1.8gSugar3.4gProtein2.2gFat4gCalories80Sodium156mg
Ingredients (4 servings)
2 English cucumbers English cucumber sliced into half-moons
1 lb cherry tomatoes halved
¼ medium red onion thinly sliced
3 tbsp red wine vinegar
1 tbsp extra virgin olive oil
½ tsp dried oregano
¼ tsp salt
⅛ tsp black pepper freshly ground
¼ cup fresh parsley chopped
Instructions
Prep the vegetables. Slice the cucumbers into half-moons and halve the cherry tomatoes. Thinly slice the red onion and chop the parsley.
Combine the salad. Add the cucumbers, tomatoes, and red onion to a large bowl. Sprinkle the parsley over the top.
Make the dressing. In a small cup, whisk together the red wine vinegar, olive oil, oregano, salt, and pepper until blended.
Toss and rest. Pour the dressing over the salad and toss gently. Let it sit for 10 minutes so the flavors blend, then serve.
Tips
Salt the cucumbers lightly and let them drain in a colander for 10 minutes if you like a firmer salad with less liquid.
Measure the olive oil with a tablespoon. It is the only fat in this recipe, and measuring keeps the dish light.
Use a sharp knife to slice the cucumbers so they stay crisp and do not turn mushy.
Storage: Store in an airtight container in the fridge for up to 2 days. The cucumbers release some liquid over time, so drain off any extra before serving. Do not freeze. Serve cold, so no reheating is needed.
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