U.S. flag

An official website of the United States government

Cucumber Salad with Tomatoes

Cucumber Salad with Tomatoes

354 Ratings
354 Ratings
Recipe Image
Ensalada de Pepino con Tomate
Makes: 4 servings
Total Cost: $$$$

Fresh tomatoes and cucumbers make this couscous salad a summer time treat.

Ingredients

  • 2 cups cucumber (diced)
  • 1 cup tomato (seeded and diced)
  • 1/4 cup onion (chopped sweet)
  • 2 cups couscous or rice, cooked
  • 2 teaspoons dill weed (chopped dried or fresh)
  • 1/2 cup Italian salad dressing, low-fat

Directions

1. Wash hands.
2. Toss together the cucumbers, tomatoes, onions, couscous (or rice), dill, and salad dressing.
3. Chill for 1 hour.
4. Serve.
 

Notes

Source:

Arizona Nutrition Network, Don’t Play With Your Food: Spring and Summer Cookbook

Nutrition Information

Serving Size: 1/4 of recipe (215g)
Nutrients Amount
Total Calories 331
Total Fat 1 g
Saturated Fat 0 g
Cholesterol 1 mg
Sodium 344 mg
Carbohydrates 68 g
Dietary Fiber 5 g
Total Sugars 5 g
Added Sugars included 1 g
Protein 11 g
Vitamin D 0 mcg
Calcium 55 mg
Iron 2 mg
Potassium 417 mg
N/A - data is not available
Nutrients Amount
Total Calories 331
Total Fat 1 g
Saturated Fat 0 g
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Linoleic Acid 0 g
α-Linolenic Acid 0 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 1 mg
Carbohydrates 68 g
Dietary Fiber 5 g
Total Sugars 5 g
Added Sugars included 1 g
Protein 11 g
Minerals
Calcium 55 mg
Potassium 417 mg
Sodium 344 mg
Copper 225 mcg
Iron 2 mg
Magnesium 39 mg
Phosphorus 121 mg
Selenium 73 mcg
Zinc 1 mg
Vitamins
Vitamin A 24 mcg RAE
Vitamin B6 0.2 mg
Vitamin B12 0.1 mcg
Vitamin C 10 mg
Vitamin D 0 mcg
Vitamin E 1 mg
Vitamin K 16 mcg
Folate 63 mcg DFE
Thiamin 0.2 mg
Riboflavin 0.1 mg
Niacin 3 mg
Choline 18 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

Vegetables 1 cups
Grains 3 1/2 ounces

Write a review

Ijhave been using this recipe for years and it always a crowd pleaser!
09/28/11
Great taste, easy to make. We are using the recipe at our Farmers Markets and in our Cook It Quick newsletter.
06/28/11
A light an refreshing salad. Delicious!
01/03/08
Image
DGA logo

MyPlate.gov is based on the
Dietary Guidelines for Americans, 2020-2025

Learn more

Image
Start Simple app on phone and watch

Start Simple with MyPlate App

Build healthy eating habits one goal at a time! Download the Start Simple with MyPlate app today.

Learn more