Looking for a fresh, nutritious meal that’s quick to prepare and bursting with flavour? This avocado salad is exactly what you need.
Avocados offer healthy fats, fibre, and essential nutrients that support heart health, aid digestion, and help maintain steady energy levels.
Follow these simple steps to create a vibrant avocado salad in just 15 minutes.
Nutritional Benefits of This Salad
This salad is packed with ingredients that provide essential nutrients to keep you feeling energised and healthy:
- Avocados are an excellent source of monounsaturated fats, which support heart health and help maintain stable energy levels. They also contain fibre for digestion and vitamins E and K for skin and bone health.
- Carrots are packed with beta-carotene, essential for supporting good eye health and boosting the immune system.
- Cucumber provides hydration and antioxidants that promote healthy skin and digestion.
- Feta cheese is a great source of protein and calcium, essential for muscle repair and strong bones. It also contains probiotics that aid gut health.
- Mixed green and red lettuce leaves are full of vitamins A and C, potassium, and iron, helping to improve digestion, vision, and immunity.
- Pine nuts contain vitamin E, zinc, and healthy fats that support immune function and overall well-being.
- Red onion adds flavour while containing antioxidants that help combat inflammation.
- Tomatoes are rich in lycopene, an antioxidant that helps protect cells from damage and supports heart health.
Ingredients for Your Quick Avocado Salad (serves 4)
- 200g mixed green and red lettuce leaves
- 2 ripe avocados, sliced
- 2 large carrots, finely grated
- 2 cups yellow and red baby tomatoes (1 cup of each colour), halved
- 1 whole cucumber, thinly sliced
- 1 small/medium red onion, finely sliced (serve as to taste)
- 150g feta cheese, crumbled (optional; depending on dietary preferences or allergies)
- 5 tbsp pine nuts, lightly toasted (optional; depending on dietary preferences or allergies)
Salad Preparation (15 minutes)
This salad is simple and ideal for busy weekdays or relaxed weekend meals:
- Arrange mixed green and red lettuce leaves on a serving platter or divide them between individual plates.
- Layer avocado slices, cucumber, tomatoes, grated carrot, and finely sliced red onion.
- To toast pine nuts, add them to a dry pan over medium heat and stir frequently for 2–3 minutes until golden brown and fragrant. Be careful, as they can burn quickly!
- Sprinkle feta cheese over the salad, and finally add toasted pine nuts as a crunchy finishing touch.
Easy Salad Dressing
Homemade dressings often taste fresher than store-bought. Here’s a quick recipe:
- 4 tbsp extra virgin olive oil
- 2 tbsp fresh lemon juice
- 1 tsp Dijon mustard
- 1 tsp honey (optional)
- Salt and freshly ground black pepper
Whisk ingredients until creamy, then drizzle over your salad just before serving. Lemon juice adds a boost of vitamin C, while olive oil provides heart-healthy fats.
Top Tips for Perfect Results
To ensure your salad turns out great every time:
- Use a salad spinner to dry lettuce and avoid soggy salad leaves.
- Choose ripe avocados by gently squeezing; they should yield slightly.
Make It Your Own
This salad is easy to personalise:
- Swap feta for goat cheese or mozzarella.
- Add grilled chicken or prawns for extra protein.
- Include sunflower or pumpkin seeds for additional crunch.
Whip up this quick avocado and feta salad for a refreshing lunch, light dinner, or as a side dish.
