Recipes · Italian · Breakfast
Avocado and Cucumber Salad with Lemon Dressing
One serving has 284 kcal and 4 g protein, and at least a fifth of a woman's daily need of vitamin K (315%), folate (47%), vitamin C (42%), vitamin A (38%), vitamin E (37%) and copper (34%). Ready in 10 minutes.
- Preparation: 10 min
- Makes: 1 serving (273 g)
- Difficulty: Easy
- Diets: Ketogenic (Keto), Locavore, Vegan, Whole-Food, Plant-Based Diet, Kosher, Halal, Buddhist, Hindu Vegetarian
Ingredients
- 100 g Avocado, raw
- 100 g Cucumber, raw
- 50 g Spinach, raw
- 10 g Lemon juice, raw
- 10 g Olive oil
- 1 g Spices, pepper, red or cayenne
- 1 g Salt, table
- 1 g Spices, pepper, black
Method
- Avocado: Cut the avocado in half, remove the pit, and gently peel off the skin. Slice the avocado thinly for a beautiful presentation. Cucumber: Wash the cucumber thoroughly and slice it thinly using a knife or vegetable peeler for a ribbon-like look. Mixed Greens: Rinse the greens under cold water and pat them dry with a paper towel.
- In a serving bowl, layer the mixed greens as the base. Arrange the avocado slices and cucumber ribbons over the greens in an aesthetically pleasing way. Chef's Tip: Place the avocado slices slightly fanned out for an elegant touch.
- In a small bowl, whisk together the lemon juice, olive oil, a pinch of salt, and freshly ground black pepper. Taste the dressing and adjust the seasoning if necessary. If you enjoy a little spice, add a sprinkle of red pepper flakes.
- Drizzle the lemon dressing evenly over the avocado, cucumber, and greens. Gently toss the salad if you prefer it mixed, or leave it as is for presentation.
- Sprinkle red pepper flakes or seeds over the salad for texture and flavor. Optionally, garnish with edible flowers, fresh basil leaves, or a few extra slices of lemon. Serve immediately to enjoy the freshness of the ingredients
- Chef's Tips Prevent Avocado Browning: Drizzle lemon juice directly over the avocado slices to keep them fresh and green. Even Slices: Use a vegetable peeler or mandolin to create thin, even cucumber ribbons. Texture Boost: Add roasted seeds (like sesame or pumpkin) for extra crunch. Flavor Balance: Adjust the dressing by adding a pinch of sugar or maple syrup for a slightly sweet touch. Serving Option: Pair this salad with grilled chicken, quinoa, or bread for a complete meal.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 284 kcal | 13% |
| Carbohydrates | 15.9 g | |
| Water | 224 mL | |
| Fiber | 8.9 g | 30% |
| Protein | 4.3 g | 9% |
| Tryptophan | 0.02 g | |
| Threonine | 0.06 g | |
| Isoleucine | 0.08 g | |
| Leucine | 0.12 g | |
| Lysine | 0.09 g | |
| Methionine | 0.03 g | |
| Cystine | 0.02 g | |
| Phenylalanine | 0.07 g | |
| Tyrosine | 0.06 g | |
| Valine | 0.09 g | |
| Histidine | 0.03 g | |
| Fat | 25.2 g | |
| Monounsaturated | 16.7 g | |
| Polyunsaturated | 3 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 2.7 g | |
| Saturated | 3.8 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 84.3 mg | 8% |
| Copper | 0.31 mg | 34% |
| Iron | 2.4 mg | 14% |
| Magnesium | 85.3 mg | 28% |
| Manganese | 0.6 mg | 33% |
| Phosphorus | 106 mg | 15% |
| Potassium | 955 mg | 20% |
| Selenium | 1.4 µg | 2% |
| Sodium | 437 mg | |
| Zinc | 1.1 mg | 14% |
| Thiamin (vitamin B1) | 0.14 mg | 13% |
| Riboflavin (vitamin B2) | 0.27 mg | 25% |
| Niacin (vitamin B3) | 2.3 mg | 17% |
| Pantothenic acid (vitamin B5) | 0.06 mg | 1% |
| Pyridoxine (vitamin B6) | 0.43 mg | 33% |
| Folate (vitamin B9) | 188 µg | 47% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 31 mg | 7% |
| Vitamin A | 268 µg | 38% |
| Vitamin C | 31.5 mg | 42% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 5.5 mg | 37% |
| Vitamin K | 284 µg | 315% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.3 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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