Introduction
Looking for a quick, healthy, and incredibly refreshing dish? This Cucumber Avocado Salad is a vibrant blend of crisp cucumbers, creamy avocados, and a zesty lime-garlic dressing. It’s the perfect no-cook recipe for hot days, busy lunches, or light dinners. Whether you’re serving it at a summer BBQ or enjoying it solo, this salad hits all the right notes—fresh, tangy, and full of nutrients.
Ingredients (Serves 4)
- 2 English cucumbers, thinly sliced
- 3 ripe avocados, cut into chunks
- ¼ cup red onion, finely diced
- ⅓ cup fresh cilantro, chopped (substitute with parsley or basil if desired)
- 3 tbsp extra-virgin olive oil
- 3 tbsp fresh lime juice (or lemon juice as an alternative)
- 2 cloves garlic, minced
- Salt and black pepper, to taste
Tips for Success
- Use Ripe Avocados: They should be just soft enough to yield to pressure without being mushy.
- Uniform Slicing: Thin cucumber slices help balance the textures with the avocado chunks.
- Fresh is Best: Use freshly squeezed lime juice and fresh herbs for the brightest flavor.
- Add a Crunch: Sprinkle toasted pumpkin seeds or sunflower seeds before serving.
- Serve Chilled: Pop the salad in the fridge for 15–20 minutes before serving for a cooler bite.
- Extra Protein: Add grilled shrimp or chickpeas for a heartier meal.
Step-by-Step Instructions
- Prepare the Vegetables
In a large salad bowl, combine the sliced cucumbers, avocado chunks, red onion, and chopped cilantro.
- Make the Dressing
In a small bowl, whisk together olive oil, lime juice, and minced garlic until emulsified.
- Combine
Pour the dressing over the salad ingredients. Gently toss everything together to coat evenly.
- Season
Add salt and pepper to taste. Adjust lime juice if needed for extra brightness.
- Serve
Serve immediately for the best texture. If preparing ahead, store in an airtight container and refrigerate for up to 24 hours.
Nutritional Information (per serving)
- Calories: 320
- Total Fat: 28g (36% DV)
- Saturated Fat: 4g (20% DV)
- Cholesterol: 0mg
- Sodium: 150mg (6% DV)
- Carbohydrates: 16g (6% DV)
- Dietary Fiber: 9g (32% DV)
- Sugars: 2g
- Protein: 3g
- Vitamin C: 22mg (25% DV)
- Potassium: 850mg (18% DV)
*Values are approximate and may vary based on exact ingredients.
Health Highlights
This salad isn’t just delicious—it’s packed with wholesome benefits:
- Heart-Healthy Fats: Avocados and olive oil deliver monounsaturated fats to support cardiovascular health.
- Hydration Hero: Cucumbers are over 95% water, helping keep you hydrated.
- Rich in Antioxidants: Red onions, garlic, and lime juice provide immune-boosting compounds.
- Gut-Friendly Fiber: Avocados are a great source of fiber for digestion and satiety.
Storage Tips
- Refrigerate: Store in an airtight container for up to 24 hours. Best enjoyed within 12 hours to avoid browning of avocados.
- Add Lime Juice: A touch more lime juice can help slow oxidation.
- Don’t Freeze: This salad is best served fresh—avocados don’t freeze well.
Final Thoughts
This Cucumber Avocado Salad is a staple for anyone looking to eat fresh without sacrificing flavor. It’s light, versatile, and bursting with zesty goodness. Perfect as a side dish or a stand-alone lunch, it’s sure to become a regular in your kitchen.