Ingredients and preparation
This refreshing Avocado Cucumber Salad is a simple yet flavorful dish that combines creamy avocado with crisp cucumber, making it perfect for warm-weather meals or as a light side dish. The ingredients are easy to find, and the preparation takes just minutes, making it ideal for busy weeknights or casual gatherings.
Ingredients:
- 2 ripe avocados, peeled, pitted, and diced
- 1 large cucumber, thinly sliced or diced
- 1/4 red onion, thinly sliced
- 1 tablespoon fresh lemon juice
- 2 tablespoons extra virgin olive oil
- 1 tablespoon chopped fresh dill (optional)
- Salt and freshly ground black pepper, to taste
Preparation:
- In a large mixing bowl, combine the diced avocado and sliced cucumber.
- Add the red onion and gently toss to mix the ingredients evenly.
- Drizzle the lemon juice and olive oil over the salad.
- Sprinkle with chopped dill if using, and season with salt and pepper to taste.
- Gently toss again to coat all ingredients with the dressing, being careful not to mash the avocado.
- Serve immediately for the freshest flavor, or chill for up to 30 minutes before serving.
Cooking Tips:
- Use ripe but firm avocados to maintain their shape in the salad.
- English cucumbers or Persian cucumbers work best for their thin skin and minimal seeds.
- To reduce the sharpness of red onion, soak the slices in cold water for 10 minutes before adding to the salad.
- For added texture, consider tossing in a handful of cherry tomatoes or crumbled feta cheese.
Health benefits of avocado and cucumber
Avocados and cucumbers are not only delicious together, but they also offer a wide range of health benefits that make this salad a nutritious choice. Avocados are rich in heart-healthy monounsaturated fats, which can help lower bad cholesterol levels and support cardiovascular health. They are also an excellent source of potassium, even more so than bananas, which helps regulate blood pressure and maintain fluid balance in the body.
In addition to healthy fats, avocados provide a generous amount of dietary fiber, aiding in digestion and promoting a feeling of fullness that can help with weight management. They are also packed with vitamins such as vitamin K, vitamin E, vitamin C, and several B vitamins, including folate, which is essential for cell function and tissue growth.
Cucumbers, on the other hand, are incredibly hydrating due to their high water content—over 95%—making them ideal for maintaining hydration, especially in warmer months. They are low in calories but high in important nutrients like vitamin K, which plays a key role in bone health and blood clotting. Cucumbers also contain antioxidants, including flavonoids and tannins, which help combat oxidative stress and reduce inflammation in the body.
When combined in a salad, avocados and cucumbers create a nutrient-dense dish that supports overall wellness. The healthy fats from the avocado help the body absorb fat-soluble vitamins from the other ingredients, while the cucumber adds a refreshing crunch and boosts hydration. This synergy makes the Avocado Cucumber Salad not only a flavorful addition to your meal but also a smart choice for a balanced diet.
Serving suggestions and variations
This versatile salad pairs beautifully with a variety of main dishes and can be adapted to suit different tastes and occasions. For a light lunch, serve it alongside grilled chicken or fish, such as salmon or tilapia, to complement the creamy texture of the avocado and the crispness of the cucumber. It also works well as a refreshing side dish for barbecues, picnics, or potlucks, especially when served chilled in individual cups or small bowls for easy portioning.
To elevate the salad for a more elegant presentation, consider plating it on a bed of mixed greens or arugula and garnishing with microgreens or edible flowers. A sprinkle of toasted sesame seeds or chopped nuts like almonds or pistachios can add a delightful crunch and visual appeal. For a Mediterranean twist, add crumbled feta cheese, kalamata olives, and a splash of red wine vinegar in place of lemon juice.
For those who enjoy a bit of heat, a pinch of crushed red pepper flakes or a few slices of fresh jalapeño can introduce a spicy kick. Alternatively, a drizzle of balsamic glaze or a spoonful of Greek yogurt mixed with herbs can offer a creamy contrast to the tangy dressing. If you’re looking to make the salad more substantial, try adding cooked quinoa, chickpeas, or grilled shrimp for added protein and texture.
When preparing the salad in advance, keep the avocado separate until just before serving to prevent browning. You can also store the salad in an airtight container with a piece of plastic wrap pressed directly onto the surface to minimize air exposure. This helps maintain the vibrant color and freshness of the ingredients, ensuring the salad remains as appetizing as when it was first made.