Ignite Fitness Enthusiast Looking for a refreshing and healthy salad perfect for summer? This avocado, tomato, and cucumber salad is your answer. It’s filled with juicy tomatoes, crisp cucumbers, and creamy avocados. This easy recipe is full of fresh flavors and bright colors1. You can make this summer salad quickly with just a few ingredients.
This salad is versatile. Add your favorite herbs like fresh basil, parsley, chives, or dill1. For more nutrition, add cooked sweet corn, sliced bell peppers, baby arugula, chopped kale, or diced jalapeno peppers1. For protein, throw in a cup of cooked garbanzo beans1.
This salad is not only tasty but also healthy. It has only 3.5g net carbs per serving, making it great for Paleo diets or low-carb diets2. With just 104 calories per serving, it’s a guilt-free treat you can enjoy all summer2.
This salad is perfect for picnics, potlucks, or a light meal at home1. It’s a popular potluck dish that has been loved since 201623. It takes under 10 minutes to prepare, making it ideal for busy days or spontaneous gatherings3.
Key Takeaways:
- Avocado, tomato, and cucumber salad is a quick, easy, and healthy summer recipe.
- Customize the salad with your favorite herbs and additional vegetables for added flavor and nutrition.
- This low-carb, gluten-free salad is perfect for Paleo diets and health-conscious individuals.
- Enjoy this versatile salad as a main dish or side at picnics, potlucks, or home meals.
- With minimal ingredients and preparation time, this salad is a convenient choice for any occasion.
The Perfect Summer Salad: Avocado, Tomato, and Cucumber
As the sun shines brighter and the days grow warmer, our cravings for light and refreshing meals intensify. Enter the avocado, tomato, and cucumber salad – a delightful combination of flavors and textures that epitomizes the essence of summer dining. This nutritious salad is not only visually appealing but also packed with essential nutrients that keep you feeling energized and satisfied4.
Light, Refreshing, and Nutritious
This summer salad is incredibly light, with only 261 kcal per serving. It’s a guilt-free indulgence that won’t weigh you down4. It’s also low in carbohydrates (17g per serving) and high in healthy fats (22g per serving), making it great for a keto-friendly diet45.
The salad is packed with vitamins and minerals. Each serving gives you 1240IU of vitamin A and 31.8mg of vitamin C, thanks to the tomatoes and cucumbers45. Cucumbers are also keto-approved and full of antioxidants, adding to the salad’s refreshing quality5.
Ideal for Barbecues, Picnics, and Gatherings
This salad is perfect for summer events. It’s great for barbecues, picnics, or potlucks. Its vibrant colors and enticing aroma will draw people in. The mix of creamy avocado, juicy tomatoes, and crisp cucumbers will keep them coming back for more.
This salad goes well with many main dishes. It’s an excellent side for grilled meats, balancing the smoky flavors. It also adds a fresh touch to sandwiches or wraps at picnics.
This salad recipe is inspired by classic favorites like Cucumber Tomato Salad and Avocado Tomato Salad, but with a modern twist that elevates its flavor profile and nutritional value4.
The salad is simple to make with just a few ingredients – Roma tomatoes, English cucumber, red onion, avocados, olive oil, lemon juice, cilantro, sea salt, and black pepper4. Soaking red onions in water before use keeps their bold flavor without the harsh aftertaste5.
In conclusion, the avocado, tomato, and cucumber salad is a true embodiment of summer’s bounty. It’s light, refreshing, and nutritious, perfect for any summer event. So, the next time you need a show-stopping side dish, try this delightful summer salad.
Ingredients You’ll Need
To make a tasty avocado, tomato, and cucumber salad, gather some fresh ingredients. This salad is great for vegans and serves 2-3 people6. It’s all about ripe avocados, juicy tomatoes, and crisp cucumbers. They mix well to create a refreshing dish.
Ripe Avocados
Avocados are the main attraction in this salad, bringing creaminess and healthy fats. Pick avocados that feel slightly soft to the touch, meaning they’re ripe. You’ll need 1-2 avocados, based on their size and how much you want to serve67. They’re packed with monounsaturated fats, fiber, potassium, and vitamins A and C, making them a healthy choice for your salad7.
Juicy Tomatoes
Tomatoes add a fresh taste and bright color to the salad. Choose grape or cherry tomatoes for their sweetness, even when not in season. You’ll need about 1 cup of grape tomatoes or 1 pound of Roma tomatoes, depending on what you like67. Tomatoes are full of vitamin C, potassium, and antioxidants, boosting your salad’s nutrition.
Crisp Cucumbers
Cucumbers add a refreshing crunch to the salad. English cucumbers are ideal, with thin, edible skin and few seeds. You’ll need half a large English cucumber or one whole, based on its size67. Cucumbers are low in calories but high in water, making them a hydrating addition to your salad.
Fresh Herbs and Seasonings
To take your salad to the next level, add fresh herbs and seasonings. Fresh cilantro is a top choice, adding a bright, citrusy flavor. You’ll need about 1/4 cup of chopped cilantro6. Or, you can use fresh parsley or dill, based on your taste. For the dressing, you’ll need lemon juice, extra virgin olive oil, salt, and pepper6.
With these fresh and wholesome ingredients, you’ll be on your way to making a delicious avocado, tomato, and cucumber salad. It will satisfy your taste buds and feed your body.
Choosing the Best Avocados for Your Salad
Choosing the right avocados is key to a tasty and good-looking avocado, tomato, and cucumber salad. Look for deep green avocados to ensure they’re ripe enough, but not too green. Brown or black avocados are overripe8. Hass avocados are great for this salad because they’re creamy and flavorful, matching well with the other ingredients9.
To check if an avocado is ripe, press it gently near the stem. If it gives a little, it’s ready. Don’t pick avocados that are too soft or mushy, as they won’t hold their shape well9. If you have unripe avocados, put them in a paper bag for a few days to ripen them faster8.
For the salad, you’ll need two big avocados, about 8 ounces each. Cut them in half, remove the pit, peel, and cube them10. These cubed avocado pieces add a creamy texture that goes well with the tomatoes and cucumbers.
A perfectly ripe avocado is the key to elevating your avocado, tomato, and cucumber salad from good to great.
Follow these easy tips for picking ripe avocados to make a delicious and healthy salad perfect for summer. The mix of ripe avocados, juicy tomatoes, and crisp cucumbers makes a refreshing and tasty dish. It’s sure to impress your family and friends.
| Avocado Selection Tests | Description |
|---|---|
| Color | Deep green (not emerald or brown/black) |
| Stem | Yields slightly when pressed |
| Feel | Firm and flexible, not overly soft or mushy |
Avocados ripen at home in 3-5 days if left alone, so plan ahead when buying them for your salad8. With some knowledge and careful picking, you can make a beautiful and tasty avocado, tomato, and cucumber salad. It will be the highlight of any summer event.
Selecting the Juiciest and Most Flavorful Tomatoes
Choosing the right tomatoes is crucial for a perfect avocado, tomato, and cucumber salad. The recipe calls for 1 cup of large cherry tomatoes, which are 50% of the dish11. Ripe cherry tomatoes are sweet and delicious, adding a burst of flavor12.
Heirloom vs. Cherry Tomatoes
Don’t overlook heirloom tomatoes in your salad. They come in many colors and flavors, adding elegance and variety. Heirloom tomatoes are known for their rich flavors and tender texture.
Cherry tomatoes are also great for salads. They’re small, easy to prepare, and taste sweet and tangy. Their flavor goes well with avocado and cucumber.
| Tomato Type | Characteristics | Best Uses |
|---|---|---|
| Heirloom Tomatoes | Diverse colors, shapes, and flavors; tender and juicy | Salads, sandwiches, caprese, slicing |
| Cherry Tomatoes | Small, sweet, and tangy; consistent flavor and texture | Salads, snacking, skewers, roasting |
Tomato Ripeness and Flavor Profile
Choosing ripe tomatoes is key for the best flavor and texture. Look for tomatoes that are deeply colored and firm but slightly soft. Avoid those with blemishes or soft spots12.
When you bite into a ripe summer tomato, it’s a revelation. Tomatoes are not just tasty but also full of vitamin C, making them a healthy addition to your salad12.
The recipe suggests using ripe cherry tomatoes and cucumbers with little to no seeds and a firm texture, appealing to those seeking the juiciest and most flavorful ingredients.
Choosing the best tomatoes for your salad takes it from good to great. Whether you prefer heirloom or cherry tomatoes, focus on ripeness and flavor for a memorable summer salad.
Preparing Your Ingredients
To make a tasty Avocado, Tomato, and Cucumber Salad, you need to prepare your ingredients well. This salad is simple but requires precise cutting and chopping. The way you slice, dice, and chop makes a big difference in texture and look.
Dicing Avocados for Optimal Texture
Avocados are key in this salad, adding creaminess and nutrition. Dicing them right is crucial for the best texture. Start by cutting the avocado in half and removing the pit. Then, make cuts in a grid pattern in each half. Use a spoon to remove the diced flesh.
This recipe needs 2 chopped avocados13 or 1 large one, pitted, peeled, and chopped14.
Slicing Cucumbers and Tomatoes
Cucumbers add a refreshing crunch, while tomatoes bring juicy sweetness. You’ll need 1 English cucumber, chopped13 or cut into slices and halves14. Regular cucumbers should be peeled and seedless. For tomatoes, use 1 pound of chopped Roma tomatoes13 or 6 wedges, mixing red, yellow, and orange14.
Chopping Fresh Herbs
Fresh herbs make the salad’s flavors pop and add a splash of green. The recipe calls for 2 tablespoons of fresh dill13 or 1/4 cup of chopped basil14. When chopping herbs, use a sharp knife and mince them well. This releases their oils and spreads their flavor evenly.
| Ingredient | Preparation | Amount |
|---|---|---|
| Avocados | Diced | 2 chopped13 or 1 large, pitted and peeled14 |
| Cucumbers | Chopped or sliced | 1 English cucumber1314 |
| Tomatoes | Chopped or wedged | 1 pound Roma13 or 6 mixed colors14 |
| Fresh Herbs | Finely chopped | 2 tbsp dill13 or 1/4 cup basil14 |
With your ingredients ready, you’re set to make a beautiful and tasty Avocado, Tomato, and Cucumber Salad. It’s perfect for summer events. The prep time is just 10 minutes13, making it a quick and healthy choice for a side dish or light meal.
Simple Dressing Options
When dressing your avocado, tomato, and cucumber salad, keep it simple. A light, refreshing dressing lets the natural flavors stand out. We’ll look at two easy and tasty dressing options: lemon or lime juice vinaigrettes and olive oil and balsamic variations.
Lemon or Lime Juice Vinaigrettes
Citrus-based vinaigrettes are a top pick for salads, especially with creamy avocado and juicy tomatoes. The lemon dressing is easy to make with just 4 ingredients: lemon juice, olive oil, salt, and pepper15. Just mix them until smooth. You can swap lemon for lime juice for a zesty flavor.
This dressing’s bright, tangy taste enhances the salad, making it refreshing and fulfilling.
The dressing ties the salad together like a bright citrus bowl.
Olive Oil and Balsamic Variations
For a deeper flavor, try an olive oil and balsamic vinegar dressing. It adds a rich, complex taste, balancing the sweet and tangy balsamic with the olive oil’s richness. Use a medium-priced Colavita Aged Balsamic Vinegar for best results15. Just drizzle the dressing over your salad and toss to coat.
You can adjust the oil and vinegar mix to your liking. Some like it more acidic, others prefer it milder. Try different ratios to find what you enjoy most.
| Dressing | Preparation Time | Ingredients |
|---|---|---|
| Lemon Vinaigrette | 5 minutes | Lemon juice, olive oil, salt, pepper |
| Lime Vinaigrette | 5 minutes | Lime juice, olive oil, salt, pepper |
| Balsamic Vinaigrette | 3 minutes | Balsamic vinegar, olive oil, salt, pepper |
These dressings take only 10 minutes to prepare16. Whether you choose a zesty lemon vinaigrette or a rich olive oil and balsamic dressing, your salad will be a hit at any summer event.
Step-by-Step Instructions for Assembling Your Salad
Putting together an avocado, tomato, and cucumber salad is easy. Just follow a few simple steps to make a tasty dish. Start by collecting your ingredients like diced avocados, sliced cucumbers, and halved tomatoes17. You can also add red onions, fresh herbs, or cheese17. It’s smart to chill the tomatoes, cucumbers, and avocados before you start17.
Combining Ingredients in the Right Order
Start by putting the sliced cucumbers, tomatoes, avocado, and feta (if using) in a big bowl18. If you’re using red onions, soak them in cold water first to reduce their strong taste18. Aim for a mix of 3:1:1 for avocado, cucumber, and tomatoes, and use equal parts of dressing ingredients like garlic and parsley19.
Be gentle with the avocado to keep it from getting mushy. Mix everything together well so the flavors and textures are spread out evenly. This recipe makes 4 servings and takes only 13 minutes to prepare18.
Tossing Gently to Preserve Avocado Integrity
Next, add the dressing over the salad and mix it in gently. This way, you won’t mash the avocado18. The dressing, made with olive oil, lemon juice, vinegar, and seasonings, brings all the flavors together17.
You can add more feta cheese or herbs on top as a garnish18. This makes the salad look and taste even better. This salad is perfect for any event, whether it’s a big gathering or a simple meal19.
| Preparation Step | Key Points |
|---|---|
| Combine ingredients | Place sliced cucumbers, tomatoes, avocado, feta, and cilantro in a large bowl; soak red onions if using |
| Maintain avocado integrity | Gently toss salad ingredients to evenly distribute flavors and textures without mashing avocado |
| Add dressing | Pour prepared dressing over salad and stir gently to combine |
| Garnish | Sprinkle remaining feta or chopped herbs over the top of the salad for added flavor and visual appeal |
Avocado, Tomato and Cucumber Salad
This classic avocado salad is refreshing and nutritious. It combines creamy avocados with juicy tomatoes and crisp cucumbers. You can make it in under 15 minutes, perfect for summer events or casual meals20. It’s a hit, with a 4.9 out of 5 stars from 16 reviews20.
The cilantro lemon dressing is the highlight. It’s made with a 2:1 oil to acid mix, using olive oil and red wine vinegar21. Pompeian Red Wine Vinegar and Holland House Red Wine Vinegar are top choices for their mild taste21.
Classic Recipe with Cilantro and Lemon Dressing
For this salad, you’ll need 1 1/2 cups of cherry tomatoes, 1 diced cucumber, 1 diced avocado, and 4 oz of cubed feta cheese20. Add 2 tbs of minced red onion, 1 handful of minced parsley, 2 tbs of olive oil, 1 tbs of red wine vinegar, and 8 twists of black pepper20. This recipe makes 4 servings, each with 240 calories and 20.3g of fat20.
Choose ripe avocados for the best taste. Check for slight yielding to pressure when you squeeze them20. Cut all ingredients to the same size for a nice look20. If raw onion is too strong, soak it in water before adding it20.
Variations and Customization Options
This salad is versatile, so you can change it up. Swap cilantro for dill or basil, or use lime juice instead of lemon for a new taste20. You can also add jalapenos, corn, or queso fresco for a Mexican twist20.
For a fruity twist, try adding watermelon or mango. These options let you experiment with flavors while keeping the salad healthy20.
Each serving of this salad has 227kcal, 7g carbohydrates, 2g protein, and 22g fat21. It’s packed with 277IU of Vitamin A, 10mg of Vitamin C, and 54mg of Calcium21. With 3g of fiber and 4g of sugar, it supports digestive health and adds a touch of sweetness21.
Enhancing Your Salad with Additional Ingredients
The classic avocado, tomato, and cucumber salad is already great. But, adding some tasty extras can make it even better. These add-ins bring new flavors and looks to your dish. Let’s check out some exciting options to take your salad up a notch.
Feta Cheese for a Tangy Twist
Feta cheese is a top choice for salad add-ins. This crumbly, tangy cheese comes from Greece and goes well with avocado and tomatoes. It adds a salty taste and creamy texture that matches the other ingredients well. Just sprinkle some crumbled feta on top for a flavor boost22.
Red Onions for a Zesty Kick
Thinly sliced red onions are great for your salad too. They add a zesty bite and brighten up your dish. Red onions have a mild, slightly sweet taste that goes well with the other ingredients22. They’re also packed with antioxidants and vitamin C23.
When you add red onions, slice them thin for a balanced flavor. If raw onions are too strong, soak the slices in cold water for a few minutes to soften the taste22.
Tip: For a milder onion flavor, soak the sliced red onions in cold water for 10-15 minutes before adding them to your salad.
Here are the nutritional perks of adding feta cheese and red onions to your salad:
| Ingredient | Nutritional Benefit |
|---|---|
| Feta Cheese | High in protein, calcium, and vitamin B12 |
| Red Onions | Rich in antioxidants, vitamin C, and dietary fiber |
Other tasty add-ins you might like include:
- Jalapeno peppers for a spicy kick
- Sweet corn kernels for a touch of sweetness and crunch
- Sunflower seeds for a nutty flavor and added texture
- Minced garlic for a savory depth of flavor
Adding these ingredients can make your salad full of flavors and textures. Try different mixes to find what you like best. With just 10 minutes of prep time, you can easily customize this salad24.
Remember, the secret to a great avocado, tomato, and cucumber salad is using fresh, quality ingredients. Pick ripe avocados, juicy tomatoes, and crisp cucumbers for the best taste. Don’t hesitate to get creative and add your favorite extras to make it your own!
Serving Suggestions and Pairings
The Avocado, Tomato, and Cucumber Salad is great for many occasions. It’s perfect for summer barbecues, potlucks, and picnics. Its light and zesty flavors go well with grilled meats and veggies25.
Pair it with grilled chicken, fish, or shrimp for a complete meal. This mix of lean proteins and the salad is both tasty and healthy. It’s quick to make, taking only 15 minutes for 4 people26.
For a bigger meal, add shredded chicken or flaked salmon on top. This boosts the protein and adds new tastes and textures. Or, for vegetarian options, try it with Israeli Couscous Salad, Caesar Salad, or Chickpea Salad25.
It also goes well with crusty bread, pita, or tortilla chips. These add a nice crunch and help you enjoy the salad’s flavors. Each serving has about 60 kcal, so it’s a guilt-free treat27.
Leftover Avocado, Tomato, and Cucumber Salad is great on its own or in wraps, pitas, or sandwiches. It makes for an easy and tasty lunch.
| Serving Suggestion | Ideal For | Benefits |
|---|---|---|
| Side dish | Summer barbecues, potlucks, picnics | Complements grilled meats and vegetables |
| With grilled chicken, fish, or shrimp | Complete and satisfying meals | Well-balanced, delicious, and nourishing |
| Topped with shredded chicken or flaked salmon | Substantial main course | Increases protein content, adds new flavors and textures |
| With crusty bread, pita, or tortilla chips | Snacking or light meals | Provides a satisfying crunch and vehicle for scooping |
Storing Leftover Salad and Keeping Avocados Fresh
If you have leftover avocado, tomato, and cucumber salad, don’t worry! You can store it for later. Just keep it in an airtight container in the fridge for up to 24 hours28. The salad will still be tasty, even if the avocado browns a bit and the veggies release some liquid.
Tips for Preventing Avocado Browning
Here are some easy ways to keep your avocado from browning:
- Put the salad with the avocado pit in the container. The pit slows down oxidation.
- Press plastic wrap on the salad’s surface to seal it tightly, reducing air exposure.
- Add extra citrus juice, like lemon or lime, to the salad. The acid stops browning.
These tips will help your cucumber salad stay fresh longer. Enjoy it the day you make it, but leftovers can last up to 2 days in the fridge29.
Best Containers for Salad Storage
Choosing the right container is key to keeping your salad fresh. Glass or ceramic containers work best because they don’t absorb flavors or smells. They also seal tightly, keeping your salad fresh.
| Container Material | Pros | Cons |
|---|---|---|
| Glass | Non-porous, airtight, microwave-safe | Heavier, breakable |
| Ceramic | Non-porous, airtight, attractive | Heavier, breakable, not microwave-safe |
| Plastic | Lightweight, durable, microwave-safe | Can absorb flavors and odors over time |
When prepping the salad ahead, wait to add the avocado, dressing, and toppings like feta cheese until serving time. This keeps your salad fresh and looking great.
The avocado, tomato, and cucumber salad recipe makes about 6 servings and takes just 5 minutes to prepare2830.
By following these storage tips and using the right containers, you can enjoy your leftover avocado, tomato, and cucumber salad without losing its flavor or quality.
Nutritional Benefits of Avocado, Tomato, and Cucumber Salads
This salad is not just tasty and refreshing. It’s also packed with nutrients. A single serving has only 103 calories31, making it great for those on a diet. It has a good mix of carbs, fats, and protein31.
This salad is full of vitamins and minerals that are good for you. It’s a top source of vitamin K, which is important for blood clotting and strong bones31. It also has a lot of potassium, which helps keep your blood pressure in check and supports your heart31.
Cucumbers are very hydrating and full of vitamins A and C, magnesium, and potassium32. These help with digestion and keeping your blood pressure under control. Tomatoes are full of lycopene, vitamin C, and other nutrients that help your heart, bones, and prevent cancer32.
Avocados are loaded with healthy fats and other nutrients like vitamin E and potassium32. The lemon juice in the dressing adds more vitamin C and makes the salad more alkaline32. With lots of fiber and vitamin C, this salad is great for your digestive and immune health31. It’s a healthy choice for any meal.
FAQ
What makes this avocado, tomato, and cucumber salad perfect for summer?
This salad is light and refreshing. It’s filled with juicy tomatoes and crisp cucumbers. It’s perfect for summer barbecues, picnics, and gatherings.
How do I select the best avocados for this salad?
Choose ripe Hass avocados that yield slightly when pressed near the stem end. Avoid those that are too soft or mushy. They might be overripe and won’t keep their shape well.
What type of tomatoes work best in this recipe?
Heirloom tomatoes come in various colors and flavors. Cherry or grape tomatoes are sweet and delicious. Pick tomatoes that are heavy and slightly soft to the touch.
Can I customize this salad with additional ingredients?
Yes! Add feta cheese for a tangy twist, or thinly sliced red onions for a zesty kick. Try different herbs like dill or basil. You can also add jalapeno, corn, or sunflower seeds to your liking.
How should I store leftover avocado, tomato, and cucumber salad?
Keep leftovers in an airtight container in the fridge for up to a day. To prevent avocado browning, store with the pit in. You can also press plastic wrap on top or squeeze citrus juice over it.
Is this salad healthy?
Yes! It’s full of nutrients. Avocados give you heart-healthy fats. Tomatoes provide vitamin C and lycopene. Cucumbers are low in calories but high in water. It’s a great choice for a light lunch or side dish.
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