Absolutely! A raw avocado is a nutritional powerhouse, surprisingly low in saturated fat and carbohydrates, and boasts a high percentage of water content. This amazing fruit is packed with essential vitamins, including a significant amount of vitamins K, C, and E, along with beneficial monounsaturated fats. For those mindful of caloric intake, one medium avocado (weighing approximately 100 grams) contains about 160 calories, making it a nutrient-dense addition to any diet.

The beauty of this creamy mashed avocado salad is its flexibility with tomatoes! You can effortlessly make it with small cherry or grape tomatoes, which offer a burst of sweetness and require minimal prep (just halving). Alternatively, larger varieties like Roma or beefsteak tomatoes work wonderfully too. If you opt for larger tomatoes, remember to quarter or dice them into bite-sized pieces. Keep in mind that tomatoes with more pulp, like some beefsteak varieties, can make the salad a bit runnier, so if you prefer a firmer salad, Roma tomatoes are an excellent choice due as they have less water content.

• English Cucumber: For the best texture, chop approximately 3/4 of a large English cucumber into quarters, or thinly slice 4-5 mini cucumbers. English cucumbers are favored for their thin skin and minimal seeds, making them ideal for salads.
• Tomatoes: I typically use about 10 oz of Cherubs salad tomatoes, also widely known as cherry or grape tomatoes, halved for easy eating. If these aren’t available, quartered Roma tomatoes are a great substitute due to their firmer flesh and lower pulp content. If using large beefsteak tomatoes, dice them and consider gently squeezing out some excess juice if you prefer a less watery salad.
• Green Onions: Also known as scallions, these are incredibly aromatic and offer a mild onion flavor that can even please picky eaters who might shy away from stronger raw onions in their salads. Thinly sliced, they add a delicate zest and vibrant color.
• Avocados: The key to the creamy dressing! Look for ripe avocados that yield slightly to gentle pressure. Mash them thoroughly to create a smooth, luscious base.
• Sweet Red Bell Pepper: I usually incorporate one large red bell pepper, thinly sliced into quarters. However, a delightful alternative, as my friend often does, is to use several mini bell peppers, thinly slicing them whole for a charming presentation and a concentrated sweet crunch.
• Dressing: The simplicity is its strength. A blend of high-quality avocado oil, sharp white distilled vinegar (or lemon juice), and a balanced seasoning of salt and freshly ground black pepper creates a perfect complement to the fresh vegetables and creamy avocado.

For the freshest appearance and taste, plan to add the mashed avocados just before serving, as avocados can discolor quickly upon exposure to air. Investing in a good quality cutting board and a sharp knife will make the preparation process incredibly smooth and enjoyable.

1. Prepare Cucumber: Chop an English cucumber into quarters. This usually involves halving it lengthwise, then cutting each half in half again to create appealing triangular pieces.
2. Halve Tomatoes: Slice your cherry or grape tomatoes in half. If using larger tomatoes, quarter or dice them to a similar size as the cucumber.
3. Slice Aromatics & Peppers: Thinly slice the green onions (scallions) and the sweet red bell peppers. If you’re using mini bell peppers, you can thinly slice them whole; otherwise, halve a large bell pepper into quarters before thinly slicing.
4. Combine Veggies: Gently toss all the prepared, chopped vegetables into a large salad bowl, ensuring an even mix of colors and textures.
5. Prepare Avocado Mash & Dressing: In a separate bowl, mash the ripe avocados with the white distilled vinegar. This step not only creates the creamy base but also helps to slow down browning. Add this avocado mash to the bowl of veggies.
6. Dress & Season: Pour in the avocado oil, then sprinkle with salt and black pepper.
7. Gentle Toss: Carefully toss all the ingredients together until the creamy avocado mash thoroughly coats all the vegetables, creating a beautiful, unified salad.
8. Serve Immediately: Present your vibrant and refreshing Cucumber Tomato Avocado Salad to enjoy its peak freshness.

This salad is incredibly versatile and can be customized to suit your taste or what you have on hand:

• Broccoli Avocado Salad: For an extra dose of green and a delightful crunch, finely chop about 1/3 head of fresh broccoli florets and toss them in with the other vegetables.
• Herby Avocado Salad: Elevate the freshness by adding 1/4 cup of finely chopped fresh cilantro, parsley, or dill. A combination of these herbs also works beautifully, adding depth and a fragrant aroma.
• Shrimp Avocado Salad: Transform it into a light main course by adding 1 cup of cooked shrimp, coarsely chopped. The sweetness of the shrimp pairs wonderfully with the creamy avocado.
• Chicken Variation: For a more substantial meal, incorporate 1/2 cup of cooked chicken pieces, either shredded or diced. Leftover grilled or roasted chicken works perfectly here.
• Corn & Bean Variation: Add 1/2 cup of frozen corn kernels (thawed) or black beans for extra protein, fiber, and a touch of sweetness. This also gives it a lovely Tex-Mex inspired twist.
• Feta or Goat Cheese: Crumble in some feta or goat cheese for a salty, tangy kick.
• Toasted Nuts or Seeds: A sprinkle of toasted pumpkin seeds, sunflower seeds, or slivered almonds can add a delightful crunch.

This versatile salad makes an excellent companion to a wide array of main dishes. Its fresh, creamy profile perfectly balances richer entrees and hearty sides. The best way to enjoy it is often alongside grilled proteins and a comforting potato dish. Here is an expanded list of ideas:

• Boiled Baby Potatoes with Bacon Butter Sauce: The richness of the potatoes and bacon butter beautifully complements the refreshing salad.
• BBQ Braised Ribs: The tang and freshness of the salad cut through the richness of BBQ ribs, creating a balanced meal.
• Oven-Baked Potato Wedges: A simpler potato option that still provides a satisfying starchy element.
• Shrimp Quesadillas: A fantastic pairing for a light yet flavorful lunch or dinner.
• Salisbury Steak with Mushroom Gravy: The salad’s bright notes provide a lovely contrast to the savory, umami flavors of the steak.
• Baked Salmon in the Best Lemon Alfredo Sauce: Seafood and avocado are a match made in heaven, especially with a lemony sauce.
• Alice Springs Chicken (Outback Copycat): A hearty chicken dish that is perfectly balanced by the crisp freshness of the salad.
• Perfect Stovetop Rice: For a simple, wholesome pairing, a side of fluffy rice is always a good choice.

Storing Avocado Salad: Due to the nature of avocados, which brown easily once exposed to air, it is highly recommended to prepare and enjoy this salad on the same day it’s made. Once oxygen interacts with the exposed flesh of the avocado, it quickly begins to discolor into an unappetizing brown hue. While adding acidic ingredients like lemon juice or vinegar to the avocado mash can help to prolong its freshness and prevent browning for a short period, it won’t keep it perfectly green indefinitely.

To Make-Ahead: If you wish to prepare parts of the salad in advance, chop all the vegetables (cucumbers, tomatoes, bell peppers, and green onions) and store them covered in an airtight container in the refrigerator. Just before you’re ready to serve, mash the avocados with the vinegar, combine with the prepped veggies, add the oil, salt, and pepper, and toss gently. This strategy ensures maximum freshness and vibrant color.

Any leftovers should be stored promptly in an airtight container. The salad can typically keep for up to 2 days, though the avocado’s color and texture may degrade slightly over time.

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Cucumber Tomato Avocado Salad

Equipment

• Large Salad Bowl

Ingredients

Instructions