Cucumber Tomato Avocado Salad Recipe
This cucumber, tomato and avocado salad is not only a visual delight, but is also a refreshing and satisfying combination of textures and tastes. You can serve it as an accompaniment or a light healthy meal on its own.
Servings : 4
INGREDIENTS
- 1 large/2 small cucumbers
- 3 small tomatoes (200g/0.5 lb cherry tomatoes)
- 1 medium onion
- 1-2 avocados
- 5 stems dill
- 5 stems cilantro/coriander
- 5 stems mint (leaves only)
- 1 tsp lime juice
- 1 tbsp extra virgin olive oil
- 1 tbsp pumpkin seeds/pistachios
- Salt and pepper (as needed)
INSTRUCTIONS
PREP
- Clean all the vegetables and herbs thoroughly. Use 1 tsp baking soda per litre (34 oz) of water and soak all the vegetables for half hour. Rinse under running water after soaking
- Dry the herbs with a salad spinner or paper towels. This will prevent the salad from going soggy
- Slice cucumbers and onions. Dice tomatoes. Finely chop the herbs
ASSEMBLE
- Add the vegetables (except avocados) and herbs into a large bowl along with 1 tsp lime juice, 1 tbsp olive oil, 1/4 tsp salt and 1/4 tsp black pepper. Gently mix until everything is combined. Taste and adjust as needed
- Set this aside for 15 minutes so the veggies soak in the flavour. This mix can also be stored in the refrigerator for upto 24 hours
- Just before serving, dice avocados and gently mix into the salad. This keeps them from turning brown and mushy
- Garnish with toasted pumpkin seeds/pistachios for added crunch and nuttiness
- Serve on its own or with a side of grilled fish/chicken
NOTES
TIPS
- Cherry tomatoes work well in this recipe as they tend to be sweeter than regular tomatoes
- Core the cucumbers if you don’t like their seeds
- Cucumbers can be peeled as per preference
- Taste the salad and adjust seasoning as per taste
- Add some green chillies or peppers for added heat
- Soaking the diced onion in water for 15 minutes will soften it’s taste and will be more palatable
- Nuts & seeds: Peanuts, almonds, walnuts and pine nuts also work
- Olive oil: Use avocado oil or skip it altogether
NUTRITION (per serving)
Calories: 200kcalCarbohydrates: 15.2gProtein: 4gFat: 15.7gSaturated Fat: 3gSodium: 18mgPotassium: 704mgFiber: 6.1gSugar: 4.7gCalcium: 66mgIron: 3mg
Nutrition Disclaimer
Nutrition Facts
Cucumber Tomato Avocado Salad Recipe
Amount per Serving
Calories
200
% Daily Value*
Fat
15.7
g
24
%
Saturated Fat
3
g
19
%
Sodium
18
mg
1
%
Potassium
704
mg
20
%
Carbohydrates
15.2
g
5
%
Fiber
6.1
g
25
%
Sugar
4.7
g
5
%
Protein
4
g
8
%
Calcium
66
mg
7
%
Iron
3
mg
17
%
* Percent Daily Values are based on a 2000 calorie diet.
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