Why not try a refreshing twist on your usual avocado salad? By adding a hint of sesame oil and vinegar, you can bring out the rich, creamy flavour of the avocado with a light, savoury touch.
This recipe is simple to prepare—just chop and toss—making it a perfect addition to a busy day when you still want to enjoy a wholesome meal. With the freshness of tomatoes and cucumber, it is a nourishing side dish that brings a sense of calm and balance to your table. I hope you enjoy this simple, healthy staple in your daily life.
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Quick Avocado Salad: A Nourishing Asian-flavoured Side Dish Recipe
Ingredients for 2 servings
Cooking time: 5 mins
- Avocado:1/2
- Cherry tomatoes:4
- Cucumber:1/3
Dressing
- Soy sauce:2 tsp
- Vinegar:1 tsp
- Sesame oil: 1/2 tsp
- Shichimi (Japanese seven-spice): A pinch, optional
- White sesame seeds:To taste, optional
- Shredded nori (seaweed):To taste, optional
Quick Avocado Salad: A Nourishing Asian-flavoured Side Dish Instructions
[1] Prepare the ingredients
[2] Cut avocado, cherry tomatoes and cucumber into bite-sized pieces.
[3] In a small bowl, combine 2 teaspoons of soy sauce, 1 teaspoon of vinegar and half a teaspoon of sesame oil, and mix well.
[4] Mix the dressing with the vegetables. Top with sesame seeds, chopped nori or shichimi to taste, and it’s ready to serve☺️
Nutritional benefits
Avocado
Avocado is often called a superfood for a good reason. It is packed with nutrients that support both your health and beauty.(*1)
Healthy Fats
Rich in oleic acid, avocados help lower LDL (bad) cholesterol, supporting heart health and aiding digestive regularity.(*2)
Vitamin E
This powerful antioxidant is well-known for its skin-nourishing and anti-ageing properties.(*3,4)
Potassium
High in potassium, avocado helps your body balance sodium levels, which is effective for preventing and reducing bloating.(*5)
Dietary Fibre
Its high fibre content promotes a healthy gut environment and supports smooth digestion.(*1)
Cherry tomato
Lycopene
Rich in this powerful antioxidant, cherry tomatoes help protect the body against UV damage and oxidative stress, supporting skin health and anti-ageing.(*6)
Potassium
Supports the removal of waste products from the body, helping to prevent and reduce bloating.(*5)
Dietary Fibre
Contains fibre which aids in bowel regularity and supports a healthy digestive system.(*7)
Sesame oil
Sesame Lignans
Unique compounds found only in sesame, which act as powerful antioxidants to help combat oxidative stress and prevent lifestyle-related diseases.(*8)
Calcium
A rich source that supports the maintenance of strong teeth and bones.(*9)
Essential Fatty Acids
Contains oleic and linoleic acids, which help lower cholesterol levels and support immune function.(*10)
References
*1 アボカドの栄養と効能｜Avocados from Mexico
*3 アボカドの美容と健康｜Avocados from Mexico
*5 カリウムの効果とは？1日の摂取量や過不足による体への影響を解説｜MEDIBALANCE By LOTTE
*6 リコピンとは？期待できる効果や含まれる食べ物、摂取のポイント｜MEDIBALANCE By LOTTE
*7 食物繊維の必要性と健康｜厚生労働省
Quick Avocado Salad: A Nourishing Asian-flavoured Side Dish
Ingredients
- 1/2 Avocado
- 4 Cherry tomatoes
- 1/3 Cucumber
- 2 tsp Soy sauce
- 1 tsp Vinegar
- 1/2 tsp Sesame oil
- A pinch Shichimi Japanese seven-spice, ,optional
- To taste White sesame seeds
- To taste Shredded nori seaweed, optional
Instructions
- Prepare the ingredients
- Cut avocado, cherry tomatoes and cucumber into bite-sized pieces.
- In a small bowl, combine 2 teaspoons of soy sauce, 1 teaspoon of vinegar and half a teaspoon of sesame oil, and mix well.
- Mix the dressing with the vegetables. Top with sesame seeds, chopped nori or shichimi to taste, and it’s ready to serve☺️
