Recipes · American · Salads
Avocado, Cucumber, and Egg Salad
One serving has 382 kcal and 15 g protein, and at least a fifth of a woman's daily need of choline (83%), vitamin K (80%), vitamin C (61%), selenium (58%), riboflavin (54%) and cobalamin (43%). Ready in 20 minutes.
- Preparation: 12 min
- Cooking: 8 min
- Makes: 1 serving (328 g)
- Difficulty: Easy
- Diets: High protein, Ovo Vegetarian, Paleo, Low carb, Halal, Kosher, Seventh-day Adventist Diet
- Contains: egg
Ingredients
- 100 g Egg, whole, raw
- 75 g Avocado, raw
- 50 g Cucumber, raw
- 50 g Lettuce, raw
- 30 g Peppers, bell, green, raw
- 10 g Olive oil
- 10 g Lemon juice, raw
- 1 g Spices, oregano, dried
- 1 g Salt, table
- 1 g Spices, pepper, black
Method
- Boil the Eggs Place the eggs in a small pot. Add enough water to cover the eggs completely. Bring the water to a boil over medium-high heat. Once boiling, reduce the heat and let the eggs cook for 8 minutes for hard-boiled eggs. Remove the eggs and place them in a bowl of cold water. Let them cool for 2-3 minutes. Once cooled, peel the eggs and cut them in half lengthwise. Set aside.
- Prepare the Vegetables Avocado: Cut the avocado in half, remove the pit, and carefully peel off the skin. Slice the avocado into thin, even pieces. Cucumber: Rinse the cucumber and slice it thinly into half-moons or ribbons using a sharp knife. Bell Pepper: Remove the seeds from the red bell pepper and slice it into thin strips. Lettuce: Wash and tear the lettuce or mixed greens into bite-sized pieces.
- Assemble the Salad On a serving plate or bowl, start by placing the lettuce as the base. Arrange the avocado slices, cucumber, and red bell pepper evenly over the lettuce. Place the halved boiled eggs on top of the salad for a visually appealing presentation.
- Make the Lemon Dressing In a small bowl, mix the olive oil, lemon juice, a pinch of salt, and black pepper. Whisk well to combine. Taste and adjust the seasoning if needed.
- Drizzle and Serve Drizzle the prepared dressing evenly over the avocado, cucumber, and greens. Sprinkle a pinch of dried oregano or basil on top for extra flavor. Serve immediately and enjoy a fresh, nutritious salad!
- Chef's Tips Egg Perfection: To prevent cracked eggs, add a splash of vinegar or a pinch of salt to the boiling water. Avocado Storage: If saving for later, squeeze extra lemon juice over the avocado to prevent browning. Texture Boost: Add toasted seeds like sunflower or pumpkin for a crunch. Flavor Enhancer: Fresh basil or parsley can be used as a garnish for added color and flavor.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 382 kcal | 18% |
| Carbohydrates | 14.1 g | |
| Water | 264 mL | |
| Fiber | 6.9 g | 23% |
| Protein | 15.2 g | 32% |
| Tryptophan | 0 g | |
| Threonine | 0.01 g | |
| Isoleucine | 0.01 g | |
| Leucine | 0.02 g | |
| Lysine | 0.01 g | |
| Methionine | 0 g | |
| Cystine | 0 g | |
| Phenylalanine | 0.01 g | |
| Tyrosine | 0.01 g | |
| Valine | 0.01 g | |
| Histidine | 0 g | |
| Fat | 31.2 g | |
| Monounsaturated | 17.8 g | |
| Polyunsaturated | 4.2 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 3.6 g | |
| Saturated | 6.4 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 411 mg | |
| Calcium | 102 mg | 10% |
| Copper | 0.22 mg | 24% |
| Iron | 3.1 mg | 17% |
| Magnesium | 52 mg | 17% |
| Manganese | 0.21 mg | 12% |
| Phosphorus | 256 mg | 37% |
| Potassium | 739 mg | 16% |
| Selenium | 31.9 µg | 58% |
| Sodium | 533 mg | |
| Zinc | 2 mg | 25% |
| Thiamin (vitamin B1) | 0.19 mg | 17% |
| Riboflavin (vitamin B2) | 0.59 mg | 54% |
| Niacin (vitamin B3) | 1.7 mg | 12% |
| Pantothenic acid (vitamin B5) | 0.04 mg | 1% |
| Pyridoxine (vitamin B6) | 0.4 mg | 31% |
| Folate (vitamin B9) | 163 µg | 41% |
| Cobalamin (vitamin B12) | 1 µg | 43% |
| Choline | 355 mg | 83% |
| Vitamin A | 288 µg | 41% |
| Vitamin C | 45.6 mg | 61% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 5 mg | 33% |
| Vitamin K | 72.3 µg | 80% |
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
0.4 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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