Cucumber Tomato Avocado Salad: A Refreshing & Healthy Recipe

Cucumber tomato avocado salad: just the name itself conjures images of sunshine, fresh flavors, and vibrant colors, doesn’t it? This isn’t just another salad; it’s a celebration of summer’s bounty, a symphony of textures, and a nutritional powerhouse all in one bowl. Have you ever craved something light, refreshing, and utterly satisfying, but felt uninspired by the usual leafy greens? Well, prepare to be amazed!

While the exact origins of this particular combination are difficult to pinpoint, the individual ingredients boast rich histories. Cucumbers, cultivated for over 3,000 years, originated in India. Tomatoes, once considered poisonous, eventually became a cornerstone of Italian cuisine. And avocados, revered by the Aztecs and Mayans, were prized for their creamy texture and nutritional value. When these three powerhouses come together, the result is a culinary masterpiece.

So, why is cucumber tomato avocado salad so universally loved? It’s simple: the taste and texture are irresistible. The cool, crisp cucumber contrasts beautifully with the juicy tomato and the creamy avocado. A simple vinaigrette ties everything together, creating a harmonious blend of flavors that dance on your palate. Plus, it’s incredibly easy to make! Whether you’re looking for a quick lunch, a vibrant side dish for a barbecue, or a healthy snack, this salad is the perfect choice. Get ready to experience a burst of freshness with every bite!

this Recipe

Ingredients:

• 2 large cucumbers, peeled, seeded, and diced
• 3 medium ripe tomatoes, diced
• 2 ripe avocados, pitted and diced
• 1/2 red onion, thinly sliced
• 1/4 cup fresh cilantro, chopped
• 1/4 cup fresh parsley, chopped
• 2 tablespoons extra virgin olive oil
• 2 tablespoons red wine vinegar
• 1 tablespoon lime juice, freshly squeezed
• 1 teaspoon Dijon mustard
• 1 clove garlic, minced
• 1/2 teaspoon dried oregano
• 1/4 teaspoon red pepper flakes (optional, for a little heat)
• Salt and freshly ground black pepper to taste
• Optional: Feta cheese, crumbled (for serving)

Preparing the Vegetables:

Okay, let’s get started! The key to a great cucumber tomato avocado salad is using fresh, high-quality ingredients. I always start by prepping my veggies. This makes the whole process so much smoother.

1. Peel, Seed, and Dice the Cucumbers: First, peel your cucumbers. I prefer to peel them because the skin can sometimes be a little bitter. Then, cut the cucumber lengthwise and use a spoon to scoop out the seeds. The seeds can make the salad watery, so removing them is important. Finally, dice the cucumber into bite-sized pieces, about 1/2 inch in size. Place the diced cucumber in a large bowl.
2. Dice the Tomatoes: Next, dice your tomatoes. I like to use Roma tomatoes because they have a good balance of sweetness and acidity, and they aren’t too watery. But any ripe tomato will work! Just make sure they’re firm enough to hold their shape when diced. Dice the tomatoes into pieces similar in size to the cucumber, about 1/2 inch. Add the diced tomatoes to the bowl with the cucumber.
3. Dice the Avocados: Now for the avocados! Make sure your avocados are ripe but not too soft. You want them to be firm enough to hold their shape in the salad. To dice an avocado, cut it lengthwise around the pit. Twist the two halves apart. Carefully remove the pit by gently tapping it with a knife and twisting. Then, score the flesh of each avocado half in a grid pattern, being careful not to cut through the skin. Use a spoon to scoop out the diced avocado and add it to the bowl with the cucumber and tomatoes.
4. Slice the Red Onion: Thinly slice the red onion. Red onion adds a nice bite and color to the salad. If you find red onion too strong, you can soak the slices in cold water for about 10 minutes to mellow out the flavor. Drain the onion well before adding it to the salad.
5. Chop the Herbs: Finally, chop your fresh cilantro and parsley. Fresh herbs are essential for adding flavor and freshness to this salad. I like to use a combination of cilantro and parsley, but you can use whatever herbs you prefer. Dill, mint, or basil would also be delicious!

Making the Dressing:

A good dressing can make or break a salad. This simple vinaigrette is bright, tangy, and perfectly complements the fresh vegetables.

1. Combine the Dressing Ingredients: In a small bowl, whisk together the extra virgin olive oil, red wine vinegar, lime juice, Dijon mustard, minced garlic, dried oregano, and red pepper flakes (if using). Make sure to whisk well until all the ingredients are fully combined and emulsified. This will help the dressing cling to the vegetables.
2. Season to Taste: Season the dressing with salt and freshly ground black pepper to taste. Don’t be afraid to be generous with the seasoning! Taste the dressing and adjust the ingredients as needed. If you prefer a sweeter dressing, you can add a touch of honey or maple syrup. If you like it more tangy, add a little more lime juice or vinegar.

Assembling the Salad:

Now comes the fun part – putting everything together!

1. Combine the Vegetables and Herbs: Add the sliced red onion, chopped cilantro, and chopped parsley to the bowl with the cucumber, tomatoes, and avocados.
2. Pour the Dressing Over the Salad: Pour the dressing over the salad and gently toss to combine. Be careful not to overmix the salad, as this can cause the avocados to become mushy. You want the vegetables to be lightly coated in the dressing.
3. Chill the Salad (Optional): I like to chill the salad for about 30 minutes before serving to allow the flavors to meld together. However, you can also serve it immediately if you’re short on time.
4. Serve and Enjoy: Serve the salad chilled or at room temperature. If you like, you can top it with crumbled feta cheese for a salty and creamy touch. This salad is delicious on its own as a light lunch or side dish. It also pairs well with grilled chicken, fish, or tofu.

Tips and Variations:

This cucumber tomato avocado salad is incredibly versatile. Here are a few ideas to customize it to your liking:

• Add Protein: Make it a more substantial meal by adding grilled chicken, shrimp, chickpeas, or black beans.
• Spice it Up: Add a pinch of cayenne pepper or a finely chopped jalapeño for extra heat.
• Add Cheese: Feta cheese is a classic addition, but you could also use goat cheese, mozzarella, or cotija cheese.
• Add Crunch: Toasted nuts or seeds, such as almonds, walnuts, or pumpkin seeds, would add a nice crunch.
• Use Different Herbs: Experiment with different herbs, such as dill, mint, or basil.
• Make it Creamy: Add a dollop of Greek yogurt or sour cream to the dressing for a creamier texture.
• Add Olives: Kalamata olives or green olives would add a salty and briny flavor.
• Make it a Pasta Salad: Toss the salad with cooked pasta, such as rotini or penne, for a heartier meal.
• Grill the Vegetables: For a smoky flavor, grill the cucumbers, tomatoes, and red onion before dicing them.
• Make it a Salsa: Finely chop all the ingredients and serve it as a salsa with tortilla chips.

Storing Leftovers:

This salad is best served fresh, but leftovers can be stored in an airtight container in the refrigerator for up to 24 hours. Keep in mind that the avocados may brown slightly, but they will still be safe to eat. I recommend adding the dressing just before serving to prevent the salad from becoming soggy.

Nutritional Information (Approximate):

(Note: Nutritional information is an estimate and may vary based on specific ingredients and portion sizes.)

Per serving (approximately 1 cup):

• Calories: 250-300
• Fat: 20-25g
• Saturated Fat: 3-4g
• Cholesterol: 0mg
• Sodium: 100-200mg
• Carbohydrates: 15-20g
• Fiber: 5-7g
• Sugar: 5-7g
• Protein: 3-5g

Enjoy your delicious and refreshing cucumber tomato avocado salad! I hope you love it as much as I do.

Conclusion:

This Cucumber Tomato Avocado Salad isn’t just another salad; it’s a vibrant celebration of fresh, simple ingredients that come together in perfect harmony. The creamy avocado, juicy tomatoes, crisp cucumber, and zesty dressing create a symphony of flavors and textures that will tantalize your taste buds. It’s the kind of dish that makes you feel good from the inside out, nourishing your body with wholesome goodness.

I truly believe this recipe is a must-try for anyone looking for a quick, healthy, and incredibly delicious meal or side dish. It’s perfect for a light lunch, a refreshing side at a barbecue, or even a satisfying snack. The beauty of this salad lies in its versatility. Feel free to experiment with different herbs like dill or mint for a unique twist. You could also add a sprinkle of feta cheese for a salty tang, or a grilled chicken breast or shrimp for a more substantial meal.

Serving Suggestions and Variations:

* As a Side Dish: Serve alongside grilled fish, chicken, or steak for a complete and balanced meal.
* As a Light Lunch: Enjoy a generous portion on its own for a refreshing and healthy lunch.
* As a Topping: Spoon it over grilled bread or crackers for a delicious appetizer.
* Mediterranean Twist: Add Kalamata olives and crumbled feta cheese for a Mediterranean-inspired variation.
* Spicy Kick: Add a pinch of red pepper flakes or a finely chopped jalapeño for a touch of heat.
* Creamy Delight: Stir in a dollop of Greek yogurt or sour cream for an extra creamy texture.
* Herby Freshness: Experiment with different herbs like dill, mint, or basil to customize the flavor profile.

I’ve made this Cucumber Tomato Avocado Salad countless times, and it’s always a hit. It’s so easy to throw together, and the results are consistently amazing. The combination of flavors and textures is simply irresistible. Plus, it’s a great way to use up those ripe avocados and juicy tomatoes that are begging to be eaten.

I’m confident that you’ll love this recipe as much as I do. It’s a simple, satisfying, and incredibly delicious way to enjoy the bounty of fresh produce. So, gather your ingredients, follow the easy steps, and get ready to experience a salad that’s truly special.

Don’t be afraid to get creative and personalize the recipe to your liking. The possibilities are endless! And most importantly, have fun in the kitchen!

I can’t wait to hear what you think! Once you’ve tried this Cucumber Tomato Avocado Salad, please come back and share your experience in the comments below. Let me know what variations you tried, what you served it with, and how much you enjoyed it. Your feedback is invaluable and helps me create even better recipes for you in the future. Happy cooking!