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SUMMER TOMATO AND AVOCADO SALAD
05

SUMMER TOMATO AND AVOCADO SALAD

NUTRITION
HEALTHY RECIPES
Feb 28, 2025

SUMMER TOMATO AND AVOCADO SALAD

Summer Tomato and Avocado Salad is a refreshing, light dish that perfectly captures the essence of summer with its bright colours and fresh flavours. Juicy cherry tomatoes add a burst of sweetness and acidity, while creamy avocado provides richness and a velvety texture. A simple dressing of lemon juice and olive oil enhances the ingredients without overpowering them, making this salad a beautifully balanced dish packed with vitamins, antioxidants and heart-healthy fats. This salad is not only delicious but also incredibly nutritious. Tomatoes are rich in lycopene, a powerful antioxidant, while avocados offer essential monounsaturated fats that support heart health. The zesty dressing ties everything together, adding a hint of tang that elevates the flavours. Whether served as a side dish, a light lunch or a topping for grilled proteins, this salad is a versatile and wholesome option for warm-weather dining.

RECIPE CATEGORY

Lunch, Dinner, Side, Snack

SERVING SIZE

1

CUISINE

Mediterranean

PREPARATION/TECHNIQUES

No-Cook, Quick and Easy, One-Pot Wonders

OCCASION/HOLIDAY

Summer, Spring, Picnic, Potluck, Family Gathering, BBQ

SPECIAL CONSIDERATION/DIETARY CONCERNS

Healthy, High Fibre, Low Fat, Vegan, Vegetarian, Wheat/Gluten-Free

DISH TYPE

Salad, Side Dish

INGREDIENTS

  • 50g cherry tomatoes, halved
  • ¼ avocado, diced
  • 1 tsp lemon juice
  • ½ tsp olive oil

FULL NUTRITIONAL INFORMATION

  • Calories: 100 kcal
  • Protein: 1g
  • Carbohydrates: 6g
  • Fats: 8g
  • Fibre: 3g

 

  • Sugar: 2g
  • Sodium: 3mg

PREPARATION

  • Prepare the tomatoes: Wash and slice the cherry tomatoes in half to release their natural juices and enhance the flavour.
  • Dice the avocado: Cut the avocado into small, bite-sized cubes for a creamy and smooth texture.
  • Mix dressing: In a small bowl, whisk together the lemon juice and olive oil to create a light and zesty dressing.
  • Combine Ingredients: Add the cherry tomatoes and avocado to a bowl, then drizzle with the dressing.
  • Gently toss: Stir carefully to coat all ingredients without mashing the avocado.
  • Serve immediately: Enjoy as a refreshing side dish, light meal or topping for other dishes.

PREP TIME

5 minutes

COOKING TIME

None

TIPS

  • Use ripe avocado: A perfectly ripe avocado should yield slightly to gentle pressure but not be overly soft.
  • Prevent browning: Toss avocado in lemon juice immediately to slow oxidation and maintain freshness.
  • Enhance flavour: Sprinkle with sea salt and cracked black pepper for extra taste.
  • Keep it fresh: Use fresh, high-quality cherry tomatoes for the best natural sweetness and acidity.
  • Extra crunch: Add toasted sunflower seeds, pumpkin seeds or chopped nuts for added texture.
  • Serving idea: Pair it with toasted bread or whole-grain crackers for a more substantial meal.

VARIATIONS

  • Herb addition: Toss in fresh basil, cilantro or parsley for a burst of herbaceous flavour.
  • Cheesy upgrade: Add crumbled feta, goat cheese or parmesan for a creamy contrast.
  • Protein boost: Mix in chickpeas, grilled chicken or smoked salmon to turn this into a heartier dish.
  • Spicy kick: Sprinkle with chilli flakes, diced jalapeño or a dash of hot sauce for a bold twist.
  • Dressing twist: Swap lemon juice for balsamic vinegar or lime juice for a unique variation.
  • Extra vegetables: Add sliced cucumber, red onion or bell peppers for additional crunch and colour.
  • Citrus infusion: Add a few orange or grapefruit segments for a sweet and tangy flavour contrast.

PREPPING AND STORAGE

  • Refrigeration: Store in an airtight container in the fridge for up to 1 day. The avocado may start to brown slightly, but the lemon juice will help to slow this process.
  • Freezing: Not recommended, as avocados and tomatoes lose texture and flavour when frozen.
  • Make-ahead tip: Prepare the tomatoes and dressing ahead of time, but add the avocado just before serving to keep it fresh.
  • Leftover use: Serve leftovers on toast, in wraps, as a topping for grilled proteins or mix into a quinoa or couscous bowl for extra texture and nutrients.

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