By BRENDA Any mindful eater in the buildingggggg?
Or someone looking for a signature salad that never disappoints?
Orrrr someone looking for a salad to start their healthy-eating journey?
I’ve got one for you.
Introducing my absolute favorite: The Cucumber Tomato Avocado Salad.
Mmmmmm.
Yes. That kind of mmmm.
This is one of those salads that looks simple, tastes incredible, and somehow always leaves people asking,
“Wait… what did you put in this?”
What I love most about this salad is that it doesn’t try too hard.
It does exactly what it’s meant to do—nourish you, fill you up, and make eating healthy feel joyful rather than restrictive.
All you need are six core ingredients.
Everything else is optional and totally dependent on how you like your salad.
No fancy equipment.
No complicated prep.
Just fresh ingredients coming together in a way that feels intentional and deeply satisfying.
The first time I tried this salad, I never looked back.
It quickly became my go-to meal when I want something easy, fresh, and grounding.
When I don’t feel like cooking.
When I want my body to feel light but nourished.
When I want to eat something that feels like self-care in a bowl.
And honestly?
If I’m invited to a potluck and I want to carry something healthy, this is the salad I trust to move heads and make people say the I-stan-this “mmmm…”
I personally love having it as my first meal of the day.
It wakes up my digestion gently, hydrates me, and gives me energy without heaviness.
In this blog, I’m sharing:
- The ingredients
- Why each one matters
- How they work together nutritionally
- And the nutritional facts at the end
Hopefully, you’ll feel inspired to try it and maybe even make it your own.
Ingredients (1 serving)
- 1 small red onion, chopped
- 1 large tomato, chopped
- 1 medium-sized cucumber, chopped
- 3 coriander leaves, chopped
- 1 small ripe avocado, peeled, pitted, and diced
- ¼ tsp salt
- ⅛ tsp black pepper (optional)
- 2 tbsp olive oil (optional)
Why These Ingredients Work So Well Together
Red Onion
I use red onion specifically for its deep flavor.
Compared to white onions, red onions bring a richness that anchors the freshness of the salad.
But beyond taste, red onions are nutritional powerhouses.
Their beautiful purple pigment comes from anthocyanins and flavonoids, including quercetin, a powerful polyphenol linked to longevity, reduced inflammation, and neuroprotection.
Red onions are also an excellent source of vitamin C, which supports immunity, skin health, and collagen production.
They add both bite and balance to the salad—sharp enough to wake your palate, but gentle enough to blend beautifully with the other ingredients.
Tomato
Tomatoes are, in my opinion, the heart of this salad.
In fact, on days when I’m out of cucumber, I simply double the tomatoes and let them take center stage.
Their juiciness adds moisture, freshness, and natural sweetness that ties everything together.
Tomatoes are rich in vitamin C, providing about 40% of daily needs, and they contain lycopene, a powerful antioxidant associated with heart health, skin protection, and reduced oxidative stress.
They also support hydration and digestion, making them perfect for a salad you want to feel light yet satisfying.
Cucumber
If you appreciate hydration and crunch, then cucumber got you!
Cucumbers are made up of about 95% water, making them incredibly refreshing—especially in warm climates or after a long day.
They add a clean, cooling element that balances the richness of the avocado and olive oil.
They’re also a good source of vitamin K, which supports bone health and proper blood clotting, and they contribute gentle fiber that supports digestion without heaviness.
Coriander
Coriander might look small and insignificant, but don’t be fooled.
This aromatic herb is one of the key ingredients in this salad.
It adds brightness, depth, and a fresh herbal note that lifts the entire dish.
Nutritionally, coriander provides vitamin K, antioxidants, and small amounts of fiber.
Traditionally, it has been used to support digestion and detoxification, making it a beautiful addition to a salad designed to nourish from the inside out.
Sometimes it’s the smallest ingredients that make the biggest difference.
Avocado
How did God pack so much goodness into one fruit?
Avocado is truly nature’s gift.
It contains vitamins B5, B6, E, and folate, along with potassium—more than a banana—which supports nerve function and fluid balance.
Avocados are also rich in healthy monounsaturated fats, which promote satiety, support heart health, and help the body absorb fat-soluble vitamins (A, D, E, and K) from the rest of the salad.
Honestly, avocado alone makes olive oil optional for me.
And let’s not even talk about how creamy and delicious avocados from Uganda are ☺️.
Salt
Salt is essential—not just for flavor, but for balance.
A small amount enhances the natural taste of each ingredient and helps bring the salad together.
It also supports electrolyte balance when used mindfully.
Black Pepper (Optional)
If you enjoy a little warmth, black pepper adds magic.
It contains piperine, a compound known to enhance nutrient absorption and support digestion. A little goes a long way.
Olive Oil (Optional)
Olive oil is optional—but welcomed.
If you love a silky finish on your salads, olive oil adds richness and depth.
It’s a great source of heart-healthy fats, vitamin E, and polyphenols with anti-inflammatory properties.
Instructions
- Place the chopped tomatoes, red onion, cucumber, coriander, and salt into a large bowl.
- Mix gently with a large spoon until well combined.
- Add the diced avocado, olive oil, and black pepper.
- Mix again—but even more gently this time. You want the avocado to stay chunky, not mashed.
- And voilà—your salad is ready for munching.
Nutritional Facts (Approximate, per full salad)
Calories: ~560–590 kcal
(depends on olive oil inclusion)
Fat:
- ~45 g total fat
- Mostly healthy monounsaturated fats from avocado and olive oil
Carbohydrates:
- ~30–35 g
- From vegetables and fiber-rich whole foods
Fiber:
- ~14–16 g
- Supports digestion and fullness
Protein:
- ~7–9 g
Key Micronutrients:
- Vitamin C (immune and skin health)
- Vitamin K (bone and blood health)
- Potassium (fluid balance and nerve function)
- Polyphenols & antioxidants (cell protection and longevity support)
Final Thoughts
This cucumber tomato avocado salad is more than just a salad—it’s a reminder that healthy eating doesn’t have to be complicated.
Every time I make it, I am reminded that healthy eating can actually be as simple as choosing fresh ingredients, and letting them nourish you gently.
Whether you’re making it for yourself, sharing it with friends, or bringing it to a potluck, this salad always delivers.
And honestly?
Once you try it, you might never look back either 🌱