Eosinophilic Esophagitis Friendly Mediterranean Cucumber and Olive Salad
Bright, herby, and refreshingly crisp, this Mediterranean salad is the kind of dish that feels like a celebration of simple, clean ingredients. Cooling cucumber, briny Kalamata olives, and a trio of fresh herbs come together in a way that's genuinely exciting without relying on anything complicated or processed. The lemon-and-olive-oil dressing gets a subtle warmth from ground turmeric, and the whole thing comes together in just a few easy steps — salting the cucumber first to draw out excess moisture is the small trick that keeps every bite perfectly textured rather than watery. For anyone managing eosinophilic esophagitis, navigating salads at restaurants or grabbing pre-made options can be a real minefield of hidden trigger ingredients, but this one is built entirely from whole, straightforward components you can verify yourself. There's no dairy, no wheat, no eggs, and no soy lurking in the dressing — just real food you can actually trust. It works beautifully as a light lunch on its own or as a vibrant side alongside grilled proteins that fit your safe foods list. Toss it right before serving so the herbs stay perky and the cucumbers keep their satisfying crunch.
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Learn more →Ingredients
4 servings
- 2 english cucumbers (about 1 ½ lb total), halved lengthwise and sliced into ¼-inch half-moons
- ¾ cup pitted kalamata olives, halved
- ⅓ cup thinly sliced red onion
- ¼ cup fresh flat-leaf parsley, roughly chopped
- 2 tbsp fresh mint leaves, roughly torn
- 1 tbsp fresh oregano leaves, roughly chopped (optional)
For the dressing
- 3 tbsp extra-virgin olive oil
- 2 tbsp fresh lemon juice
- 1 tsp lemon zest
- 1 small clove garlic, finely minced
- ¼ tsp ground turmeric
- ½ tsp fine sea salt, plus more to taste
Instructions
- 1
Place the sliced cucumber in a colander set over the sink, sprinkle with a pinch of salt, and toss to coat. Let stand for 10 minutes, then pat dry with paper towels.
- 2
In a small bowl, whisk together the olive oil, lemon juice, lemon zest, garlic, turmeric, and 1/2 tsp salt until the dressing is uniform and slightly emulsified.
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