Skill Level: Easy
Cost to Make: Varies by season $5-$7
Keyword: Cucumber Tomato Avocado Salad
Cuisine: Russian, Ukrainian
Course: Salad, Side Dish
Calories: 261 kcal
Servings: 4 (as a side salad)
• 1 lb Roma tomatoes
• 1 English cucumber
• 1/2 medium red onion sliced
• 2 avocados diced
• 2 Tbsp extra virgin olive oil or sunflower oil
• 2 Tbsp fresh lemon juice (from 1 medium lemon)
• 1/4 cup 1/2 bunch cilantro, chopped
• 1 tsp sea salt or 3/4 tsp table salt
• 1/8 tsp black pepper
Place chopped tomatoes, sliced cucumber, sliced red onion, diced avocado, and chopped cilantro into a large salad bowl.
Drizzle with 2 Tbsp olive oil and 2 Tbsp lemon juice. Toss gently to combine. Just before serving, toss with 1 tsp sea salt and 1/8 tsp black pepper.
*Note: if you aren't keen on cilantro, fresh dill is a good substitute
Benefits provided by Sandra Acevedo, MPH, RD
Red onions are full of sulfur compounds that protect the body from ulcers and various cancers. They can also fight bacteria in the urinary tract. Red onions are also rich in antioxidants, which helps protect against heart disease, certain cancers and diabetes.
Avocado is loaded with heart-healthy monounsaturated fatty acids, fiber and various important nutrients. Numerous studies have shown that eating avocado can improve heart disease risk factors like cholesterol, triglycerides, inflammatory markers, blood pressure and various others.
Tomatoes are the major dietary source of the antioxidant lycopene, which has been linked to reduced risk of heart disease and cancer.
Cucumbers are low in calories but high in water and several important vitamins and minerals. Contain antioxidants, which may reduce the risk of chronic disease. Eating cucumbers with the peel provides the maximum amount of nutrients.
Source: Natasha of NatashasKitchen.com