In the Mediterranean, we love to douse everything with olive oil. Doctors always say, “the Mediterranean diet is the healthier”. But the truth is, this is not because of the massive amount of olive oil. It is because of the massive amounts of fresh produce, and extremely small amounts of animal products in this diet. Check out research on olive oil and the Mediterranean diet here. This vegan Mediterranean cucumber tomato salad recipe is oil free. It is extremely simple to make. In fact, I almost want to eat it daily. It tends to be my go to on those nights when I am too lazy to make anything substantial, and I want something light. 

The Health Benefits of Herbs

Never underestimate the power of green herbs. They have extremely healthful disease-fighting properties, and should be included on a daily basis. Mint is great for breathing issues, digestion, and nausea among many other things. When I had digestive issues, I used to take some peppermint essential oil in a cup of water. It was so refreshing. Additionally, basil is great for improving mood, fighting bacterial infections and inflammation, heart health, and more! If you want another wonderful herb recipe, check out my raw vegan lemonade here

Vegan Mediterranean Cucumber Tomato Salad Recipe
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Vegan Mediterranean Cucumber Tomato Salad Recipe


  • 2 cups of colorful or just red cherry tomatoes
  • 2 Persian cucumbers
  • 1/2 cup of sweet basil leaves
  • 1/2 cup mint leaves optional
  • 1 medium onion
  • Pinch of salt and pepper
  • Juice of 1 lemon
  • 1/2 teaspoon sumac spice optional


  • Chop the tomatoes, cucumbers, and onion very thinly into cubes.
  • Chiffonade the herbs.
  • Then, add vegetables and herbs together.
  • Lastly, sprinkle with salt, pepper, sumac spice, and lemon juice
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Marina Yanay-Triner is a wellness coach and recipe developer through Soul in the Raw. Marina creates easy and delicious vegan recipes and writes about the health benefits of a plant-based diet, focusing on evidence-based nutrition information. She loves to help clients go and stick to plant based eating through her powerful coaching program, combining nutrition and cooking education along with transformational mindset work. Marina adopted a whole food, plant based lifestyle over 7 years ago, inspired by her mother's incredible healing story of reversing a crippling bladder disease. She has reversed PMS symptoms and encourage emotional healing from trauma as a result of this transition. Marina is incredibly passionate about the vegan diet for human health, animal welfare, and the well-being of our planet, all of which she envisions as co-dependent.