Tomato and onion salad

A colorful and quick side salad made from mixed tomatoes with a sweet honey mustard dressing. This refreshing salad brings together the bright hues of different tomato varieties to create a visually appealing dish that is appealing to both the eye and the taste buds. The tomatoes add a touch of freshness, while the sweet and spicy honey mustard dressing perfectly complements their natural flavors. This versatile salad pairs perfectly with any meal and offers a delicious variety of flavors and textures. Ideal for anyone looking for a healthy and fuss-free addition to their menu, this tomato and onion salad is sure to be a crowd pleaser.


  • 1 onion, thinly sliced
  • 4 tomatoes, sliced
  • 1-2 cucumbers, sliced ​​(optional)
  • 1 green chili pepper, deseeded and finely chopped
  • 2 cloves of garlic, finely chopped
  • 2 tbsp white malt vinegar
  • 1 tsp powdered sugar

Preparation steps

  1. Pour boiling water over the onion and let it steep for 10 minutes.
  2. Arrange the tomatoes and cucumber (if using) on ​​a plate, then scatter over the drained onions.
  3. Mix the chilli and garlic with vinegar and sugar, then season with salt.
  4. Drizzle over the salad shortly before serving.
  5. This can be made up to 1 hour in advance and refrigerated, but only serve just before serving.

Nutritional Information

53 1g 0g 9g 9g 2g 1g 0.2g

Equipment and tools

  • Knife
  • cutting board
  • Bowl
  • Whisk

Allergen information

  • This recipe for tomato and onion salad is:
  • Gluten free
  • Vegan
  • vegetarian
  • Without nuts

Storage and leftovers

To store leftover tomato and onion salad, place it in an airtight container and place it in the refrigerator. It is best consumed within 2-3 days.

Health Benefits of Tomato and Onion Salad

Tomato and Onion Salad is a simple and refreshing dish that not only tantalizes your taste buds but also offers several health benefits. This delicious combination of fresh vegetables offers an explosion of flavor while providing essential nutrients that promote overall well-being. Let’s explore the numerous health benefits this salad offers!

1. Rich in vitamins and minerals

Tomatoes, onions and cucumbers (if added) are excellent sources of vitamins and minerals. Tomatoes are rich in vitamin C, which is necessary for maintaining a strong immune system. They also contain vitamin A, potassium and folic acid. Onions are a great source of vitamin C, vitamin B6 and fiber. Cucumbers contribute to your vitamin K and vitamin C intake and are hydrating due to their high water content.

2. Antioxidant powerhouses

Tomatoes and onions are rich in antioxidants. Antioxidants protect your body from damage caused by harmful free radicals, which can lead to various diseases and premature aging. The combination of these vegetables provides a wide range of antioxidants, including lycopene, quercetin and allicin. These compounds have been linked to a reduction in the risk of chronic diseases such as heart disease and certain types of cancer.

3. Supports digestive health

Onions and garlic are known for their prebiotic properties, meaning they serve as food for the beneficial bacteria in your gut. This promotes a healthy gut microbiome, which is essential for proper digestion and nutrient absorption. In addition, the high fiber content in onions and tomatoes supports regular bowel movements and prevents digestive problems such as constipation.

4. May help with weight loss

Tomato and onion salad is a low-calorie and nutrient-dense option, making it a great addition to a weight loss diet. The high fiber content ensures a feeling of fullness and satiety and reduces the tendency to overeat. The natural sweetness of tomatoes combined with the light tanginess of onions and vinegar make this salad a flavorful choice as a healthy, guilt-free option for anyone looking to lose a few pounds.

5. Promotes heart health

The ingredients in tomato and onion salad provide numerous heart health benefits. Tomatoes are known for their high levels of heart-healthy compounds like lycopene, potassium and vitamin C, which may help reduce the risk of heart disease. Onions contain a plant compound called quercetin, which has been linked to lower blood pressure and improved cholesterol levels. Including this salad in your diet can contribute to a healthier cardiovascular system.

This simple and delicious tomato and onion salad offers a variety of health benefits. From boosting your vitamin and mineral intake to supporting digestion and heart health, this salad is a nutritious addition to any meal. Try it today and benefit from this refreshing and healthy dish!

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