Tomato Avocado Salad
Recipe by Carmen Weber, RDN, CDN
Tomato Avocado Salad is a simple yet nutrient-dense dish that combines fresh tomatoes, ripe avocados, and often a light dressing made with olive oil, lemon juice, and herbs. Despite its simplicity, this salad delivers a powerful combination of vitamins, minerals, healthy fats, and antioxidants. Its vibrant colors reflect its rich nutritional profile, making it both visually appealing and highly beneficial for overall health. Whether served as a side dish, appetizer, or light meal, Tomato Avocado Salad offers numerous advantages that support wellness and balanced eating.
Here’s how to make it:
Serving Size: 4-6
Ingredients for salad:
- 6-8 Roma tomatoes, chopped
- ½ small red onion, thinly sliced
- 2 ripe avocados, diced
- ¼ c cilantro, chopped
Ingredients for dressing:
- 2 tbsp extra virgin olive oil
- 2 tbsp fresh lemon juice (~1 lg lemon)
- Few grinds black pepper
- Pinch of salt (optional)
Directions:
- Place tomatoes, onion, avocado and cilantro into a large bowl.
- Add 2 tbsp olive oil, 2 tbsp lemon juice, pepper and salt, if using, to a small container with a tight-fitting lid.
- Shake vigorously, then drizzle over the salad and gently toss to combine. Before serving, sprinkle with more cilantro if desired.
* This super simple salad takes minutes to make and is bursting with nutrients that support heart health! For variety, swap lime juice in place of lemon, add cucumbers, corn or feta, or add chickpeas for a protein boost!
How are these ingredients keeping me nourished?
Tomatoes: With powerful antioxidants lycopene, vitamins A and C, they help protect cells from damage, reduce inflammation, lower cholesterol and reduce
blood pressure, all good for heart health
Avocados: Excellent source of monounsaturated fat, potassium and magnesium to support healthy blood pressure
Cilantro: Contains the antimicrobial compound dodecenal, which may help protect against infections and foodborne illness
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Benefits to Tomato Avocado Salad:
Rich in Essential Vitamins and Minerals:
One of the greatest benefits of Tomato Avocado Salad is its impressive nutrient content. Tomatoes are an excellent source of vitamin C, which supports immune function and skin health. They also provide potassium, an essential mineral that helps regulate blood pressure and fluid balance. Avocados contribute important nutrients such as vitamin K, folate, vitamin E, and several B vitamins. Folate is particularly important for cell growth and development, while vitamin K plays a key role in bone health. Together, tomatoes and avocados create a nutrient-rich combination that supports multiple systems in the body.
High in Heart-Healthy Fats:
Avocados are well known for their monounsaturated fats, often referred to as “healthy fats.” These fats can help maintain balanced cholesterol levels when consumed as part of a healthy diet. Unlike saturated fats, monounsaturated fats are associated with improved heart health and reduced risk of cardiovascular disease. When Tomato Avocado Salad is prepared with olive oil, it further enhances the heart-protective benefits. Olive oil also contains monounsaturated fats and beneficial plant compounds that support cardiovascular wellness. The combination of avocado and olive oil makes this salad especially supportive of long-term heart health.
Powerful Antioxidant Properties:
Tomatoes are rich in lycopene, a powerful antioxidant responsible for their bright red color. Lycopene helps protect cells from oxidative stress caused by free radicals. Research suggests that diets rich in lycopene may support heart health and protect against certain chronic conditions. Avocados also contain antioxidants such as lutein and zeaxanthin, which are beneficial for eye health. These compounds help protect the eyes from damage caused by blue light and aging. By combining tomatoes and avocados, this salad delivers a broad spectrum of antioxidants that promote overall cellular protection. Lutein and zeaxanthin, present in avocados, are especially important for maintaining healthy vision. These nutrients support the retina and may reduce the risk of age-related eye concerns.
Naturally Hydrating and Low in Calories:
Tomatoes have a high water content, which helps keep the body hydrated. Staying hydrated supports digestion, circulation, and temperature regulation. Despite being nutrient-rich, Tomato Avocado Salad remains relatively low in calories while still being satisfying, making it an excellent option for those seeking lighter meal choices.
Tomato Avocado Salad offers a wide range of health benefits, from heart support and antioxidant protection to improved digestion and hydration. Rich in vitamins, minerals, fiber, and healthy fats, it is a simple yet powerful addition to a balanced diet. Its fresh flavor, nutritional value, and versatility make it a smart choice for everyday meals and special occasions alike.