Cucumber Avocado Mango Salad: A Refreshing, Nutrient-Packed Recipe

The Cucumber Avocado Mango Salad is a vibrant, refreshing dish that combines the crispness of cucumbers, the creamy richness of avocados, and the sweet juiciness of mangoes. This healthy recipe is perfect for summer salads, offering a balance of flavors and textures that’s both satisfying and nutritious. In this article, we’ll share the full recipe, nutritional benefits, preparation tips, variations, and answers to frequently asked questions to help you master this plant-based delight.

Why You’ll Love Cucumber Avocado Mango Salad

This cucumber, avocado, and mango salad is both nutritious and delicious. Here’s why it’s worth trying:

• Flavorful: This combination of crisp cucumbers, creamy avocados, and sweet mangoes is perfectly balanced by a zesty lime dressing.

• Healthy: Packed with vitamins, minerals, and healthy fats, supporting heart health, immunity, and hydration.

• Versatile: Perfect as a side dish, light meal, or taco topping, fitting vegan-friendly, low-carb, and gluten-free diets.

• Quick: Ready in just 15 minutes with minimal prep and no cooking required.

Ingredients for Cucumber, Avocado Mango Salad

To make this summer salad for 4–6 servings, gather these fresh ingredients:

Key ingredients:

• 2 large cucumbers, peeled and diced

• 2 ripe avocados, pitted and cubed

• 2 ripe mangoes, peeled and diced

• 1 small red onion, thinly sliced

• 1/4 cup fresh cilantro, chopped for garnish

Dressing ingredients:

• 3 tbsp lime juice, freshly squeezed

• 2 tbsp extra-virgin olive oil

• 1 tbsp honey (or agave syrup for a vegan-friendly option)

• 1 tsp chili powder (optional for extra kick)

• Salt and black pepper, to taste

Optional add-ins:

• 1 jalapeño, finely chopped (for spice)

• 1/4 cup crumbled feta cheese (omit for vegan-friendly)

• 1/2 cup cherry tomatoes, halved

• 1/4 cup toasted pepitas or sunflower seeds (for crunch)

Step-by-Step Recipe Instructions

This cucumber, avocado, and mango salad is quick and easy, taking just 15 minutes to prepare. Follow these steps:

Step 1: Prepare the Ingredients

1. Cucumbers: Wash and peel (optional). Dice into bite-sized pieces and place in a large mixing bowl.
2. Avocados: Halve, pit, and cube the avocados. Add it to the bowl.
3. Mangoes: Peel and dice the mangoes into similar-sized chunks. Add it to the bowl.
4. Red Onion: Thinly slice and add to the bowl. Soak in cold water for 10 minutes if you prefer a milder flavor, then drain.
5. Cilantro: Chop roughly for garnish (substitute with parsley or mint).

Step 2: Make the Dressing

Mix the lime juice, olive oil, honey, chili powder (if using), salt, and pepper in a small bowl or jar. Taste and adjust the seasoning. Add a pinch of cayenne for added heat.

Step 3: Put the salad together

1. In a mixing bowl, combine cucumbers, avocados, mangoes, red onion, and optional ingredients like cherry tomatoes and jalapeño.
   Put the salad together.
2. Gently toss the salad with the dressing, being cautious not to mash the avocados.
3. The avocados: Garnish with cilantro, feta, or toasted seeds.

Step 4: Serve

Serve as a light meal or match with grilled fish, chicken, or tofu. Refrigerate for 10 to 15 minutes before serving for a chilled appearance.

Avocado Mango Cucumber Salad’s Nutritious Value

This avocado-mango-cucumber salad is not only tasty but also nutritious. Below is the approximate nutritional breakdown per serving (~1 cup, assuming 6 servings):

• Calories: 180–200 kcal

• Protein: 2–3 g

•  Fat: 12–14 g (mostly healthy monounsaturated fats)

•  Carbohydrates: 18–20 g

•  Fiber: 4–5 g

•  Sugars: 12–14 g (mostly natural from mangoes)

Key Micronutrients (% Daily Value, 2,000-calorie diet):

•  Vitamin C: 40–50% (mangoes, cucumbers, lime juice)

•  Vitamin A: 15–20% (mangoes)

•  Vitamin E: 10–15% (avocados, olive oil)

•  Vitamin K: 15–20% (cucumbers, cilantro)

•  Folate: 10–15% (avocados)

•  Potassium: 10–12% (avocados, cucumbers)

Health Benefits of cucumber avocado, mango salad

•  Hydration: Cucumbers’ 95% water content keeps you hydrated.

•  Heart Health: Monounsaturated fats and potassium lower cholesterol and blood pressure.

•  Immunity: High vitamin C boosts immune function.

• Digestion: Fiber supports gut health.

•  Anti-Inflammatory: Antioxidants like polyphenols and cucurbitacins reduce inflammation.

•  Skin Health: Vitamins C, E, and A promote glowing skin.

Optional Add-Ins Impact: Adding feta increases protein and calcium but adds ~100 kcal per 1/4 cup. Pepitas add zinc (about 50 kcal per 1/4 cup) and magnesium.

For accurate nutritional information, enter the exact amounts of your ingredients in a program like MyFitnessPal.

Tips for Perfecting Your Salad

Maximize flavor and nutrition with these expert tips:

1. Choose Ripe Produce: Select firm avocados and sweet-smelling mangoes for optimal taste.

2. Prevent Avocado Browning: Toss avocados with lime juice and store with plastic wrap pressed onto the surface.

3. Customize Spice: Add jalapeño or chili powder for heat, or skip for a milder flavor.

4. Add Crunch: Toasted pepitas or almonds enhance texture.

5. Meal Prep: Prep cucumbers and mangoes a day ahead, but cube avocados just before serving.

Variations to Try

This Cucumber Avocado Mango Salad is endlessly customizable. Try these variations:

• Tropical Twist: Add pineapple chunks and shredded coconut; use orange juice in the dressing.

• Protein-Packed: Include grilled shrimp, chicken, or tofu for a complete meal.

• Creamy Dressing: Blend Greek yogurt or tahini with lime juice for a richer dressing.

•  Grain Bowl: Serve over quinoa or brown rice, topped with sesame seeds.

Cucumber Avocado Mango Salad: A Refreshing, Nutrient-Packed Recipe

Recipe by abdinhalaCourse: Recipes, SaladCuisine: MediterraneanDifficulty: Easy

Servings

4

servings

Prep time

15

minutes

Cooking time

10

minutes

Calories

180

kcal

A refreshing and vibrant summer salad made with crisp cucumbers, creamy avocado, juicy mango, and a zesty lime dressing. Perfect as a light lunch or a colorful side dish.

Ingredients

• 1 large cucumber, diced

• 1 ripe avocado, diced

• 1 ripe mango, diced

• ¼ small red onion, thinly sliced

• 2 tbsp fresh cilantro leaves (chopped or whole)

• 2 tbsp toasted pepitas (pumpkin seeds)

• 2 tbsp fresh lime juice

• 1 tbsp olive oil

• 1 tsp honey or maple syrup (optional)

• Salt and black pepper, to taste

Directions

• In a small bowl, whisk together lime juice, olive oil, honey (if using), salt, and pepper. Set aside.
• In a large mixing bowl, gently combine cucumber, avocado, mango, and red onion.
• Pour the dressing over the salad and toss gently to coat.
• Top with fresh cilantro and toasted pepitas.
• Serve immediately for best flavor and texture.

Serving suggestions and combinations of cucumber avocado mango salad

This refreshing summer salad is both versatile and delicious. His summer salad is delicious in a variety of settings.

• Side Dish: Serve with steak, grilled salmon, or vegetables.

• Taco Topping: Use in fish or shrimp tacos for a fresh twist.

• Potluck: Comes with tortilla chips for dipping.

• For brunch, serve bagels with cream cheese or quiche.

• Drinks: Serve with Sauvignon Blanc, iced green tea, or sparkling water.

FAQs regarding avocado and mango cucumber salad

Can I follow a particular diet while eating this salad?

Yes, it is vegan-friendly, gluten-free, and low-carb, making it keto-friendly by using the right ingredients or sweeteners.

How can I make it heartier?

Add shrimp, tofu, or black beans for protein and fiber.

How can I prevent avocado browning?

Mix the avocado with the lime juice and cover it with plastic wrap. Consume within a day or two.

Is this salad freezer-friendly?

No, freezing is not recommended, as cucumbers and avocados become mushy when thawed.

What can I use as an ingredient substitute?

• Cucumbers: jicama or zucchini.

• mangoes, peaches, or pineapple.

• cilantro: parsley or mint.

• Honey: agave or maple syrup.

Conclusion

The Cucumber Avocado Mango Salad is a celebration of fresh, wholesome ingredients that deliver on flavor and nutrition. With its crisp cucumbers, creamy avocados, and sweet mangoes, this plant-based dish is a good choice for healthy recipes, summer salads or vegan-friendly option.

follow our recipe, try it with different tastes, and savor a nutritious and delicious dish.