Marinated Cucumbers, Onions, and Tomatoes is a refreshing and tangy salad made by soaking fresh vegetables in a flavorful vinegar-based marinade. It’s popular in Southern and home-style American cuisine, especially in the summer.
Here’s a simple and healthy recipe for Marinated Cucumbers, Onions, and Tomatoes:
Servings: 4–6
Prep Time: 10 minutes
Marinate Time: 1–4 hours (or overnight)
Ingredients:
- 2 cucumbers, thinly sliced
- 2 medium tomatoes, cut into wedges or chunks
- 1 small red or sweet onion, thinly sliced
- 1/4 cup vinegar (apple cider or white vinegar work well)
- 1/4 cup water
- 1–2 tablespoons sugar (adjust to taste or substitute with honey or stevia)
- 1–2 tablespoons olive oil (optional for richness)
- Salt and black pepper, to taste
- Optional extras:
- Fresh herbs (dill, parsley, or basil)
- 1 garlic clove, minced
- Crushed red pepper flakes for a kick
Instructions:
- Combine the vegetables in a large bowl.
- In a separate small bowl or measuring cup, whisk together the vinegar, water, sugar, salt, pepper, and olive oil (if using).
- Pour the marinade over the vegetables. Toss gently to coat everything evenly.
- Cover and refrigerate for at least 1 hour—overnight gives the best flavor.
- Stir before serving and enjoy chilled.
Here are some health benefits of Marinated Cucumbers, Onions, and Tomatoes:
- Hydration & Low Calories
Cucumbers and tomatoes are over 90% water, helping keep you hydrated.
The salad is generally low in calories, making it a great option for weight management.
- Rich in Antioxidants
Tomatoes contain lycopene, a powerful antioxidant that may reduce the risk of heart disease and certain cancers.
Onions have quercetin, another antioxidant with anti-inflammatory and immune-boosting properties.
- Digestive Health
The vinegar in the marinade can help improve digestion and may support healthy gut bacteria.
The fiber from raw vegetables aids in bowel regularity.
- Heart Health
The combination of fiber, antioxidants, and low sodium (if prepared with minimal salt) supports cardiovascular health.
- Blood Sugar Regulation
Vinegar has been shown to help stabilize blood sugar levels after meals.
The salad is low in carbs, which can help prevent blood sugar spikes.
- Immune Support
Vitamin C from tomatoes and onions supports immune function and skin health.
- Easy and Customizable
It’s easy to make at home, so you can control the ingredients—use less sugar or salt, add herbs, or include other veggies like bell peppers.