Cucumber Tomato Avocado Salad

Looking for a refreshing, vibrant side dish that pairs well with any meal? This Cucumber Tomato Avocado Salad is just what you need. Combining crisp cucumbers, juicy tomatoes, creamy avocados, and a hint of citrus, this salad is not only delicious but also packed with essential nutrients. It’s the perfect addition to your summer BBQs, family dinners, or as a quick, healthy lunch!

Ingredients:

  • Roma Tomatoes: 1 lb, sliced into bite-sized pieces
  • English Cucumber: 1, peeled and sliced
  • Red Onion: 1/2 medium, thinly sliced
  • Avocados: 2, diced
  • Extra Virgin Olive Oil or Sunflower Oil: 2 tbsp
  • Lemon Juice: Juice of 1 medium lemon (about 2 tbsp)
  • Cilantro: 1/4 cup, chopped
  • Sea Salt or Table Salt: 1 tsp
  • Black Pepper: 1/8 tsp

Preparation Time:

  • Prep Time: 15 minutes
  • Total Time: 15 minutes

Instructions:

  1. Prepare the Vegetables: Start by slicing the Roma tomatoes into bite-sized pieces. Peel and slice the English cucumber, and thinly slice the red onion. Place all these in a large salad bowl.
  2. Add the Avocados: Dice the avocados and add them to the bowl, taking care to mix gently to avoid smashing them.
  3. Dress the Salad: Drizzle the oil and lemon juice over the salad ingredients. Then, sprinkle the chopped cilantro, salt, and black pepper evenly over the top.
  4. Combine: Gently toss all the ingredients together until everything is well combined and evenly coated with the dressing.
  5. Serve: Enjoy this salad immediately to savor the freshness of the ingredients.

Serving Suggestions:

  • As a Side Dish: Perfect alongside grilled meats or fish, providing a fresh contrast to savory flavors.
  • With Grains: Serve over a bed of quinoa or mixed greens for a more filling meal.
  • In a Wrap: Spoon some salad into a whole wheat wrap with grilled chicken for a delicious and healthy lunch option.

Nutritional Benefits:

  1. Tomatoes:
    • Rich in Vitamins and Minerals: Tomatoes are a great source of vitamin C, potassium, folate, and vitamin K.
    • Antioxidants: They contain a high level of lycopene, an antioxidant that has been linked to many health benefits, including reduced risk of heart disease and cancer.
  2. Cucumbers:
    • Hydration: Cucumbers are composed of about 95% water, which makes them excellent for hydration.
    • Low in Calories: They are very low in calories but high in important vitamins and minerals, providing vitamin K, vitamin C, magnesium, potassium, and manganese.
    • Fiber: Cucumbers contain fiber, which helps with digestion and overall gut health.
  3. Avocados:
    • Healthy Fats: Avocados are rich in monounsaturated fats, which are heart-healthy fats that have been shown to reduce levels of bad LDL cholesterol and increase good HDL cholesterol.
    • Fiber: They are also a good source of fiber, which can improve gut health and help prevent constipation.
    • Nutrient-Rich: Avocados contain more potassium than bananas and are loaded with folate, vitamin K, and vitamin E.
  4. Red Onions:
    • Fiber and Allicin: Onions are high in fiber and allicin, which can reduce cholesterol levels and improve heart health.
    • Antioxidants: They offer a good supply of vitamin C and flavonoids, which are known for their antioxidant properties, helping to fight inflammation and boost immunity.
  5. Extra Virgin Olive Oil:
    • Healthy Fats: Olive oil is celebrated for its content of oleic acid, a monounsaturated fat that has been found to reduce inflammation and have beneficial effects on genes linked to cancer.
    • Antioxidants: Rich in antioxidants that combat oxidative stress and reduce the risk of chronic diseases.
  6. Lemon Juice:
    • Vitamin C: High in vitamin C, lemon juice is supportive of immune system function.
    • Digestive Health: It can improve digestive health and aid in the absorption of iron from the diet.
  7. Cilantro:
    • Vitamin A: Cilantro is rich in vitamin A, essential for good vision and skin health.
    • Detoxifying Properties: It has detoxifying benefits due to its heavy metal binding properties.

Dietary Information:

  • Gluten-Free: This salad is naturally gluten-free.
  • Vegetarian and Vegan: Contains no animal products unless a different dressing is used.
  • Low-Calorie: Ideal for those managing calorie intake.

Why You’ll Love This Recipe:

  • Freshness: Each bite of this salad offers a burst of fresh flavors that are both satisfying and invigorating.
  • Ease of Preparation: With minimal preparation time, this salad is easy to throw together even on the busiest days.
  • Versatility: This recipe is highly adaptable; you can add different herbs or spices to suit your taste, or incorporate other vegetables like bell peppers or radishes.

Conclusion:

This Cucumber Tomato Avocado Salad is more than just a side dish; it’s a vibrant addition to any meal that brings health benefits and exquisite flavors. Its simplicity and quick preparation make it a go-to recipe for health-conscious individuals and anyone looking to add a touch of freshness to their meals. Give this recipe a try, and it might just become your new favorite way to enjoy these wonderful ingredients together!