Sustainability made simple

Avocado and Tomato Salad Recipe (Vegan)

avocado and tomato salad
Foto: CC0 / Pixabay / mochilazocultural

You can whip up a luscious and tasty avocado and tomato salad in just a few minutes, using fresh and seasonal healthy produce. We've also got some intriguing additions …

So why is an avocado and tomato salad a perfect go-to? Avocados remain one of life’s superfoods, full of wonderful nutrients, and the healthy kind of fat our bodies need for optional functioning. The fats in avocado may put people off, but they are unsaturated and actually help the body absorb all the good stuff. You’ll also get a fiber boost too, so not only is this salad delicious, but filling too.

Tomatoes compliment avocados very well, in both texture and taste. Tomatoes contain lycopene, an antioxidant which helps the immune system function at its best.

To get the most out of your ingredients, it’s best to choose regional, seasonal, and organic produce. It’s also worth bearing in mind the fair-trade label to make sure regional growers are also getting a good deal. This minimizes not only the use of pesticides and artificial meddling, but is better for the planet, and its much-needed bird and insect population.

As a bonus, you can keep the avocado pit or stone, and grow a pretty avocado tree from it. The tree won’t yield avocados, but is a  lovely addition to your home.

    Avocado and Tomato Salad Recipe

    This simple avocado and tomato salad recipe is healthy and flavorsome.
    This simple avocado and tomato salad recipe is healthy and flavorsome.
    (Foto: CC0 / Pixabay / Soulfarmfamily)

    Ingredients for the salad (for 2 people):

    • 2 large avocados, sliced, slivered, or cubed.
    • 2 handfuls of watercress, or rocket.
    • 4 large tomatoes, sliced or diced.
    • 4 tbsp sunflower seeds or pine nuts.

    Ingredients for the dressing:

    • 1 tsp wholegrain mustard.
    • 1 tsp lemon juice (fresh if possible).
    • Dash of sea salt and black pepper.
    • 1 tsp balsamic syrup (you can use balsamic vinegar but the result will be thinner).
    • 1 tbsp olive oil.
    • A sprinkling of cayenne pepper (if you like a little extra spice).


    Tip — prepare the avocados last.

    1. Mix the dressing in a small bowl and let the flavors come together for 2-3 minutes while making the salad.
    2. Layer the watercress or rocket at the bottom of the salad bowl.
    3. Slice or dice the tomatoes.
    4. Slice each avocado in half and scoop out the flesh. Slice, or cube the avocados. Uneven slithers or chunks are best for variety.
    5. Add the avocados and tomatoes to the salad bowl.
    6. Top with the sesame seed or pine nuts (which you can also toast if preferred).
    7. Drizzle the dressing over the top and serve immediately.

    Creative Additions for an Avocado and Tomato Salad

    Mix up your avocado and tomato salad with some additional fresh and vegan ingredients.
    Mix up your avocado and tomato salad with some additional fresh and vegan ingredients.
    (Foto: CC0 / Pixabay / mochilazocultural)

    You can add other ingredients to mix up your salad, with terrific results. The key is to keep things simple so maybe just add one or two extras, varying with different meals. Here are some ideas to get your mind fires burning:

    • Diced cucumber is great on hot days, and goes well as just an add-in for the above recipe.
    • Finely diced, or thinly sliced, red onion gives flavor and additional color.
    • Green onions are not as strong as red onions — you can switch with the above for a more subtle flavor.
    • If you can source fresh coriander, this adds a lovely dimension, sprinkle it finely torn or chopped, over your avocado and tomato salad. 
    • Spinach will add some iron and crunch to your salad, as will grated carrot, or sliced peppers.
    • Microgreens, such as shoots, are another superfood, if you grow them, then this is a perfect place to use them.

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