Easy Cucumber Avocado Salad with Cilantro

Summer is the perfect time for light and nourishing salads, and this easy cucumber avocado salad with a hint of cilantro and a refreshing vinaigrette is just what you need. Packed with fiber, healthy fats, vitamins, and minerals, this salad will not only elevate any meal but also keep you full and satisfied.

Cucumbers and Lectins

While cucumbers can be high in lectins—a type of antinutrient found in certain plants—they can still be a great addition to your summer menu if prepared appropriately. To reduce their lectin content, which can be inflammatory for some people, simply remove the skin and seeds.

This practice is common in Mediterranean cuisine. I first encountered peeled and deseeded cucumbers in traditional Greek restaurants (the famous ‘Greek salad’) and when I lived in the South of France.

At the time, I wondered why anyone would remove what I thought were the most nutrient-rich parts. It turns out that was the correct approach. In this article, I explain in detail which vegetables contain the most harmful lectins and how to prepare them to reduce their lectin content.

Now that we are in the midst of cucumber season, I was craving something refreshing and nutritious, and this combination came to mind. The guacamole-like flavor paired with crunchy, light cucumbers creates a refreshing summer side dish that complements any meal. We love to enjoy this salad with bun-less burgers, grilled steak, or chicken.

Nutritional Value

The nutritional information for this cucumber avocado salad recipe is calculated for two generous portions, and can be found at the bottom of this article, below the recipe card.

One serving of this low-carb salad provides 3 grams of protein, 9 grams of dietary fiber, 39 grams of healthy fats, and it’s rich in minerals and vitamins.

Ingredients for the cucumber avocado salad

These quantities make two generous portions if you serve it as the only side dish and up to four servings if it’s part of a tapas-style menu.

• 1 tablespoon red wine vinegar
• 3 tablespoons extra virgin olive oil
• Pinch of salt
• 1 large cucumber, peeled, deseeded, and sliced
• 1 ripe avocado, chopped or sliced
• 2-3 scallions, finely sliced
• A handful of cilantro leaves
• Sea salt flakes
• Freshly ground pepper
• A squeeze of lime juice
• Optional: A sprinkle of sumac

Instructions

• Prepare the Vinaigrette: In a small jar, combine the red wine vinegar, extra virgin olive oil, and a pinch of salt. Cover and shake until emulsified. Set aside.

• Peel and deseed the cucumber using a vegetable peeler and a teaspoon to scoop out the seeds. Slice the cucumber.

• Peel the avocado, remove the pit, and chop or slice it into bite-sized pieces.
• In a mixing bowl, combine the cucumber, avocado, cilantro leaves, and finely sliced scallions.
• Drizzle the vinaigrette over the salad. Gradually add sea salt flakes and freshly ground pepper to taste.
• Add a squeeze of fresh lime juice and a sprinkle of sumac (if using).
• Transfer the salad to a serving bowl or platter.

This cucumber avocado salad can be served as a side dish or as part of a tapas meal. Enjoy!

More Healthy Salad Recipe Ideas

The Ultimate Carrot Salad (with hemp Hearts, Parsley and Mint)

Raw Fennel Salad with Honey-Mustard Vinaigrette

Crunchy Asian Salad with Soy-Free Dressing

Bistro Salad with Crispy Prosciutto and Pistachios

Gluten-Free, Lectin-Light Fattoush Salad

The Ultimate Healthy Potato Salad

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