Cucumber Mediterranean Salad Recipe (Gluten Free)

When I first went gluten free, it was so hard to find easy weeknight dinner recipes that catered to more than one food allergy or restriction.  After that, I was determined to make sure every single one of my recipes catered to people with multiple dietary restrictions and/or food allergies! This cucumber mediterranean salad is gluten free, nut free and vegetarian. It can be made vegan and dairy free by using dairy free feta. 

This cucumber salad is packed with fresh veggies, good for you fats and mediterranean flavors. This easy salad recipe is perfect as a vegan main dish or even a great side dish, just like my easy gluten free chickpea and artichoke salad!

why you’ll love this allergy friendly recipe

• Great as a side salad served along with cucumber sandwiches.
• This easy recipes is a great way to prepare your summer lunches ahead of time. 
• This easy mediterranean cucumber salad is a great way to get in your fresh vegetables for the day. 
• Perfect for Summer BBQs: Refreshing and light, cuts through richer grilled flavors.
• Quick Lunch Option: Easy to throw together, no cooking required.
• Great Snack: Protein from beans, satisfying creaminess from feta, perfect portion size.
• Easy Cleanup: Uses only one bowl for mixing.

ingredients & substitutions

Cucumber: The fresh cucumbers are the base of the cucumber mediterranean salad. Chop the crunchy cucumbers into bite-sized pieces roughly the same side as the white beans or smaller. You can use any type of cucumber you like, such as english cucumbers, persian cucumbers, regular cucumbers, etc, to give you the crisp cucumber texture. If you don’t like cucumbers you can use fresh tomatoes instead. Juicy tomatoes make a great additional to this salad. 

Cannellini Beans: The main ingredients. These are white kidney beans, rinsed and drained. You can substitute any type of white bean you have, like chickpeas, garbanzo beans or Great Northern Beans. I love a mediterranean chickpea salad!

Fat-Free/Dairy-Free Feta: Crumbled cheese for salty flavor. Look for pre-crumbled options or crumble yourself.  Use vegan feta for a vegan or dairy free recipe. Use fat free feta for a low fat recipe.

extra virgin olive oil:  A little olive oil drizzle on top as the base of the dressing. Any other neutral oil like avocado oil can be used.

Lemon Juice: Adds a tangy flavor to the cucumber mediterranean salad. You can use bottled lemon juice or fresh lemon juice. Add lemon zest for a stronger lemon flavor.

Red Onion: Chopped for a bit of bite.  You can skip it if you don’t like onions, or use a shallot or green onion instead.

Sea Salt & Black Pepper: Season the cucumber mediterranean salad to taste. Season according to your preference. Do not use excess salt or over salt. 

taste & texture

This mediterranean cucumber salad recipe is refreshing and light, with a cool and crisp texture from the crunchy cucumber and beans. The feta cheese adds a salty contrast, while the lemon juice gives it a tangy kick. The red onion offers a slight bite, but you can leave it out for a milder flavor. Overall, this mediterranean salad recipe has the best flavor and is perfect for a hot summer day.

directions

Step 1

In a large bowl, place cucumbers, rinsed and drained cannellini beans, small pieces of chopped red onion and crumbled feta cheese. Mix together.

Step 2

In a small bowl, whisk together the olive oil, lemon juice, and a pinch of salt and pepper.

Step 3

Pour the dressing over the salad ingredients and toss gently to coat.

Step 4

Season the salad with additional salt and pepper to your taste.

Step 5

Cover the mediterranean chopped salad and refrigerate for at least 30 minutes, or until chilled.

expert tips & tricks

• For extra fresh flavors, add a clove of minced garlic to the cucumber mediterranean salad dressing.
• You can use chopped fresh herbs like fresh parsley,fresh basil,  fresh mint, or dill for additional freshness.
• Add any extra fresh ingredients such as grape tomatoes, cherry tomatoes, chopped roma tomatoes, bell peppers, briny kalamata olives or black olives!
• Make a more flavorful greek salad dressing by mixing together a little bit of oil, apple cider vinegar and red wine vinegar. A great choice is to add greek seasoning to it for a more herby taste. 
• Make your own zesty dressing with a little bit of oil, lime juice and lemon zest. 
• Serve the mediterranean cucumber tomato salad in place of a simple salad during dinner or summer bbqs.
• Use vegan feta for a vegan salad recipe. 
• A great option is to chop up larger tomatoes and add to the bowl for a tomato cucumber salad!
• Omit the beans for a simple cucumber salad.

serving, storing and meal prepping 

Serve this cucumber mediterranean salad at room temperature or directly from the refrigerator for a refreshing chilled dish. 

Leftover cucumber mediterranean salad can be stored in an airtight container in the fridge for up to 2 days. 

For meal prep, assemble the cucumber mediterranean salad in individual airtight containers with the dressing on the side. This way, the flavors stay fresh until lunchtime.  Just toss with the dressing before eating.

The post Cucumber Mediterranean Salad Recipe (Gluten Free) appeared first on Kayla Cappiello: Allergy Friendly Recipes.