Name: Cucumber Tomato Avocado Salad
Prep time: 15 min
Total time: 15 min
Ingredients: 1 lb Roma tomatoes; 1 English cucumber; 1/2 medium red onion (sliced); 2 avocados (diced); 1/4 cup cilantro (chopped); 2 Tbsp extra virgin olive oil (or sunflower oil); 2 Tbsp fresh lemon juice ((from 1 medium lemon)); 1 tsp sea salt (or 3/4 tsp table salt); 1/8 tsp black pepper

Introduction to Cucumber Tomato Avocado Salad

If you’re looking for a vibrant and refreshing dish that’s perfect for warm weather or a light meal, the Cucumber Tomato Avocado Salad is an absolute must-try! Bursting with the flavors of fresh produce, this salad combines the crispiness of cucumbers with the juiciness of tomatoes and the creaminess of avocados, creating a delightful texture that’s hard to resist. Not to mention, it’s incredibly simple to prepare, taking just 15 minutes from start to finish!

Why is the Cucumber Tomato Avocado Salad a must-try?

First off, let’s talk about the health benefits. This salad is rich in vitamins, fiber, and healthy fats, making it a nutritious option for anyone craving a guilt-free snack or side dish. According to the U.S. Department of Agriculture, avocados provide nearly 20 vitamins and minerals—perfect for fueling your body.

Moreover, the ingredients are seasonal, which means you can enjoy them at their peak flavor and freshness. They also lend themselves well to customization; for instance, you could add some protein like grilled chicken or turkey bacon for a heartier meal. This flexibility keeps your taste buds excited every time you whip it up.

So gather your produce and let’s dive into this delicious recipe!

Ingredients for Cucumber Tomato Avocado Salad

Essential ingredients for freshness

Creating a vibrant Cucumber Tomato Avocado Salad requires some key ingredients that deliver freshness and taste. Start with:

1 lb Roma tomatoes: Their juiciness pairs perfectly with the crunch of cucumbers.
1 English cucumber: Known for its mild flavor, it's crisp and refreshing.
½ medium red onion, sliced: Adds zest without overpowering.
2 avocados, diced: These creamy gems elevate the salad's texture and flavor.
2 tablespoons extra virgin olive oil: A drizzle gives that luscious touch.
2 tablespoons fresh lemon juice: Brightens the dish, balancing out rich ingredients.
¼ cup cilantro, chopped: For a burst of herbaceous notes.

Optional ingredients for added flavor

Want to customize your Cucumber Tomato Avocado Salad further? Here are some delightful options to consider adding:

Feta cheese or goat cheese: Crumble some on top for a tangy kick.
Chickpeas: For added protein and density.
Bell peppers: Chopped, they introduce a sweet crunch.
Fresh dill or parsley: Perfect for those who aren't fans of cilantro.

Mix and match these ingredients to suit your preferences and make this salad your own!

Preparing Cucumber Tomato Avocado Salad

Creating a delightful Cucumber Tomato Avocado Salad is a breeze and a delicious way to enjoy fresh produce. Let’s guide you through the steps that make this salad not only easy to prepare but bursting with flavor.

Gather and Prepare the Fresh Produce

Before diving into the salad assembly, it’s essential to gather all your fresh ingredients. For this vibrant mix, you’ll need:

1 lb Roma tomatoes
1 English cucumber
½ medium red onion, sliced
2 avocados, diced
½ bunch cilantro, chopped

Begin by washing the tomatoes and cucumber thoroughly under running water. Dice the tomatoes and slice the cucumber into half-moons for that perfect bite. Next, thinly slice the red onion; it adds a lovely crunch and a slight kick to the salad. Don’t forget your avocados! Cut them in half, remove the pit, and scoop the flesh out before dicing. Lastly, chop your fresh cilantro for a refreshing herbaceous flavor. If you’re not a cilantro fan, fresh dill works as a lovely alternative.

Making the Dressing

Next up is the dressing, which is incredibly easy to whip up. In a small bowl, combine:

2 tablespoon extra virgin olive oil or sunflower oil
2 tablespoon fresh lemon juice (the juice from about 1 medium lemon)

Whisk these together until they’re well blended. This zesty dressing will add brightness to your salad, enhancing the flavors of the other ingredients. Olive oil is not only tasty but also loaded with healthy fats, making it a great choice for any dish.

Combine the Ingredients in a Bowl

With everything prepped, it’s time to combine! Take a large salad bowl and place the diced tomatoes, sliced cucumber, red onion, diced avocados, and chopped cilantro inside. Feel free to play around with the proportions—it’s all about your personal preference.

Toss Gently for Even Mixing

Now for the fun part! Drizzle your freshly made dressing over the salad mixture. Using a large spoon, gently toss the ingredients together. Be careful when mixing; you don’t want to mash those avocados! Aim for an even coating of the dressing on the fresh ingredients.

Season and Serve

To finish off your Cucumber Tomato Avocado Salad, season with:

1 teaspoon sea salt or ¾ teaspoon table salt
⅛ teaspoon black pepper

Give it one last gentle toss. And voilà! Your refreshing salad is ready to be served. It pairs wonderfully well with grilled chicken or turkey bacon, making it a versatile addition to any meal. Enjoy!

Variations on Cucumber Tomato Avocado Salad

Add proteins for a heartier meal

If you're looking to customize your Cucumber Tomato Avocado Salad into a more filling dish, consider adding some protein! Grilled chicken, turkey bacon, or chickpeas are excellent options. These additions not only boost the nutritional value but also enhance the flavor profile. For a vegetarian twist, try adding quinoa or black beans for extra fiber and substance.

Experiment with different herbs and dressings

Don't shy away from flavor experimentation! Swap the cilantro for fresh parsley, dill, or even basil to give your salad a unique twist. As for dressings, while lemon juice and olive oil are classic, try balsamic vinegar or a yogurt-based dressing for a creamier texture. Mixing and matching these elements can open a whole new world of taste to your Cucumber Tomato Avocado Salad.

Cooking tips and notes for Cucumber Tomato Avocado Salad

How to keep avocados fresh longer

Keeping your avocados fresh can be a challenge, but here's a handy tip: once you've cut them, store the unused half with the pit still inside, wrapped tightly in plastic wrap. You can additionally brush the exposed flesh with lemon juice to prevent browning. If you need to store them longer, consider using an airtight container with a slice of onion—this can help slow the oxidation process.

Choosing the best tomatoes and cucumbers

For your Cucumber Tomato Avocado Salad, look for ripe, vibrant tomatoes that feel slightly soft to the touch—Roma tomatoes are a fantastic choice here. When selecting cucumbers, go for English cucumbers; they have a tender skin and fewer seeds, making them perfect for salads. Fresh, firm produce can make a significant difference in flavor, so shop wisely for the best experience!

Serving suggestions for Cucumber Tomato Avocado Salad

Pair it with grilled meats or fish

This vibrant Cucumber Tomato Avocado Salad is the perfect sidekick to your summer barbecues! Pair it with grilled chicken, turkey bacon, or fish for a balanced meal that’s bursting with flavor and freshness. The light lemon dressing complements the savory notes of your protein, making every bite delightful.

Serve it as a refreshing appetizer

Looking for a quick and healthy starter? This salad shines as a refreshing appetizer, especially on warm days. Scoop it into small bowls or serve it with crispy tortilla chips for a fun twist. Trust me; your guests will love it! For added crunch, consider topping it with toasted nuts or seeds.

For more delightful serving ideas, explore flavor pairings on Epicurious or tips on ingredient versatility from Bon Appétit.

Time breakdown for Cucumber Tomato Avocado Salad

Preparation time

Getting your Cucumber Tomato Avocado Salad ready is a breeze! You’ll only spend about 15 minutes chopping, mixing, and prepping those vibrant ingredients. It’s perfect for busy weeknights or last-minute gatherings.

Total time

From start to finish, you'll be enjoying your refreshing salad in just 15 minutes. It's a quick dish that doesn't skimp on flavor! Serve it as a side or a light meal, and you'll have your guests raving in no time.

For more delightful salad ideas, check out this article on healthy salad recipes. Happy cooking!

Nutritional Facts for Cucumber Tomato Avocado Salad

Calories

Enjoy this refreshing Cucumber Tomato Avocado Salad with just 261 calories per serving, making it a guilt-free addition to any meal. Packed with vibrant flavors, it's a nutritious choice whether you're looking to snack or serve it as a side dish.

Fats

With about 22 grams of fat, most of which comes from heart-healthy avocados and olive oil, this salad is beneficial for maintaining good cholesterol levels. The healthy fats also help keep you satiated longer—perfect for those busy workdays when a wholesome lunch is a must.

Vitamins and Minerals

This easy-to-make salad serves up a variety of essential vitamins and minerals. You’ll find vitamin C from tomatoes and healthy doses of potassium from avocados and cucumbers. This colorful combination supports your immune system and hydration, making every bite both delicious and nourishing!

For more tips on incorporating fresh veggies into your diet, check out Healthline's guide to the benefits of vegetables. Eating this Cucumber Tomato Avocado Salad can also boost your intake of antioxidants, contributing to overall well-being!

FAQs about Cucumber Tomato Avocado Salad

Can I make this salad ahead of time?

Absolutely! You can prepare the Cucumber Tomato Avocado Salad a few hours in advance. However, it's best to add the avocado and dressing just before serving to keep everything fresh and prevent browning. If you need to, you can toss the avocado with a little lemon juice to slow down oxidation.

What are good substitutes for avocado?

If you’re looking for a substitute for avocado due to dietary restrictions or personal preference, consider using hummus or Greek yogurt for creaminess. Alternatively, cubed tofu or even chickpeas can add a nice texture while keeping the salad hearty.

How can I add more flavor to the salad?

To enhance the flavor of your Cucumber Tomato Avocado Salad, consider adding:

Feta cheese or crumbled goat cheese for a tangy kick.
Chopped bell peppers for extra crunch and sweetness.
A splash of balsamic vinegar or a sprinkle of cumin for a unique twist.

Playing with herbs like basil or parsley can also elevate the taste. Enjoy mixing and matching!

Conclusion on Cucumber Tomato Avocado Salad

A Fresh Twist to Your Homemade Meals

In summary, this Cucumber Tomato Avocado Salad adds a delightful burst of flavors to your meals, seamlessly combining fresh ingredients and simple preparations. Perfect as a side dish or a light lunch, it’s a versatile recipe that celebrates seasonal produce. Give it a try, and enjoy the refreshing taste!