Introduction

There’s a reason that simple, fresh salads never go out of style, and this Gluten-Free Cucumber-Avocado Salad is a perfect example. With a mix of cool cucumber, creamy avocado, and fresh herbs, it’s a refreshing dish that’s easy to prepare yet incredibly satisfying. This recipe brings together ingredients that are not only delicious but also packed with health benefits, making it a staple in my weekly meal rotation.

Cucumbers, for instance, are over 95% water, which makes them ideal for staying hydrated, especially on warm days. They’re also a low-calorie vegetable rich in vitamins and antioxidants. Avocados, on the other hand, are celebrated for their heart-healthy monounsaturated fats, potassium, and fiber, adding both creaminess and a nutrition boost to this salad. Together, they create a gluten-free dish that’s perfect for those with dietary restrictions or anyone simply looking to eat healthily.

The flavors in this salad are light and versatile. It has a mild tanginess from lemon juice, the herbal aroma of cilantro and parsley, and just a touch of spice from red onion. Not only is it refreshing, but it’s also versatile enough to serve as a side dish, light lunch, or even a main course with added protein like grilled chicken or tofu. This salad is my go-to when I need something quick, wholesome, and satisfying.

Ingredients List

For the Salad:

  • 2 large cucumbers, thinly sliced
  • 2 ripe avocados, diced
  • 1/4 red onion, thinly sliced
  • 1/4 cup fresh cilantro, chopped
  • 1/4 cup fresh parsley, chopped

For the Dressing:

  • Juice of 1 lemon (or lime)
  • 2 tablespoons olive oil
  • Salt and pepper, to taste

Substitutions & Tips: If cilantro isn’t to your taste, try swapping it with fresh basil or mint for a different herbal flavor. For extra protein, you could add some crumbled feta cheese, toasted pumpkin seeds, or even sliced almonds. To keep the salad vegan, omit any cheese and stick with plant-based toppings.

Step-by-Step Instructions

Preparing the Vegetables

  1. Start by thinly slicing the cucumbers and red onion. It’s best to use a mandoline slicer if you have one for even, thin slices, but a knife works well too. Add the cucumbers and onions to a large salad bowl.
  2. Dice the avocados just before you’re ready to mix the salad to keep them from browning. To do this, slice the avocado in half, remove the pit, score each half into cubes, and use a spoon to scoop them out into the bowl with the cucumbers and onions. Be gentle with the avocado as you add it to the bowl to avoid mashing it.

Making the Dressing
3. In a small mixing bowl, whisk together the lemon juice, olive oil, salt, and pepper. Taste and adjust the seasoning if needed. The dressing should be light and tangy to complement the mild flavors of the cucumber and avocado.

Assembling the Salad
4. Pour the dressing over the cucumber, avocado, and onion mixture. Toss everything together gently, ensuring the avocado remains intact.

  1. Add the chopped cilantro and parsley, tossing lightly to combine. These fresh herbs bring a bright flavor that enhances the salad without overpowering the other ingredients.

Cooking Tips: For best results, serve this salad immediately after preparing. If you need to prepare it in advance, keep the avocado out until just before serving to maintain its fresh, vibrant color. If you like a more tangy flavor, consider adding a splash of apple cider vinegar along with the lemon juice for extra zing.

Additional Sections for Reader Engagement

Tips for Success:

  • To ensure that your avocado stays vibrant and doesn’t brown, toss it in the lemon dressing immediately after dicing. The acidity in the lemon juice can help slow down oxidation.
  • Choose firm but ripe avocados for the best texture. If the avocados are too soft, they might become mushy in the salad.
  • For the cucumber, you can choose either an English cucumber or regular garden cucumbers. If using regular cucumbers, consider peeling them if the skin is thick.

Recipe Variations:

  • For a bit of crunch, toss in some sliced radishes or bell peppers. These add texture and a bit of peppery flavor to the salad.
  • If you prefer a creamy dressing, consider whisking in a tablespoon of Greek yogurt or a teaspoon of tahini into the dressing mixture. This can add a nice, subtle creaminess.
  • Add diced cherry tomatoes for a pop of color and extra juiciness, or sprinkle sesame seeds for a hint of nuttiness.

Serving Suggestions:

  • This salad is incredibly versatile. It pairs beautifully with grilled chicken, fish, or even tacos for a light and refreshing side.
  • Serve it alongside warm gluten-free pita bread or on a bed of quinoa for a more filling option. It’s also great as a light lunch on its own with some gluten-free crackers.

Storage & Reheating Instructions:

  • This salad is best eaten fresh to preserve the texture and color of the avocado. However, if you have leftovers, store them in an airtight container in the fridge for up to 1 day.
  • To keep the avocado from browning, squeeze a little extra lemon juice over the top before sealing the container. Avoid reheating, as this salad is best served chilled or at room temperature.

Nutrition Information

  • Per Serving:
    • Calories: 150 kcal
    • Fat: 12g
    • Protein: 2g
    • Carbohydrates: 10g
    • Fiber: 5g

Health Benefits: This recipe is low in sugar, high in fiber, and rich in healthy fats from the avocado. Cucumbers add a boost of hydration and antioxidants, while fresh herbs like cilantro and parsley offer anti-inflammatory benefits. The fiber content from both the cucumber and avocado helps with digestion, making this salad a wholesome choice for gut health.

Cost Estimation

  • Approximate cost per serving: $2.50

Budget Tips: Buying cucumbers and avocados when they’re in season can help reduce costs. Fresh herbs like cilantro and parsley can also be grown at home to save on grocery expenses. If you’re looking to add protein, opt for budget-friendly sources like beans or tofu.

For more healthy salads, check out our Gluten-Free Quinoa Salad Recipe for another light and nutritious option.

For more information, learn about the health benefits of avocados from Healthline or explore a guide to choosing fresh cucumbers from a trusted gardening website.

If you try this recipe, let us know in the comments below! Have you experimented with any fun variations or added your own twist to it? Share your tips and favorite additions with the community. And don’t forget to share this recipe on Pinterest, Instagram, or Facebook so more people can enjoy it!