Mediterranean Avocado Salad with Mint Vinaigrette

Mediterranean Avocado Salad with Mint Vinaigrette Recipe

Preparation time: 15 minutes | Servings: 4

Introduction

Mediterranean Avocado Salad with Mint Vinaigrette is a refreshing and flavorful salad that combines the creamy texture of avocado with the crispness of romaine lettuce, cucumber, and cherry tomatoes. The mint vinaigrette adds a burst of freshness and tanginess to the dish, making it a perfect side dish or light meal.

History

This recipe draws inspiration from the Mediterranean diet, which is known for its emphasis on fresh vegetables, fruits, whole grains, and healthy fats like olive oil and avocado. Avocado salads are a popular dish in Mediterranean cuisine, often served as a side dish or appetizer.

Ingredients

1 medium head romaine lettuce, sliced into 0.75 inch pieces
1 ripe medium california avocado, seeded, peeled, and sliced
1 medium cucumber, peeled and cut into 0.5 inch cubes
1 small red onion, diced into 0.5 inch pieces
12 cherry tomatoes, halved

Mint vinaigrette

3 tbsp olive oil
2 tbsp white wine vinegar
1 tbsp lemon juice
1 tbsp chopped parsley
1 tsp sugar
0.5 tsp dried crushed mint leaves (or 0.5 tbsp chopped fresh mint)
0.13 tsp salt

How to prepare

In a large salad bowl, combine romaine, avocado, cucumber, onion, and tomatoes; chill briefly.
To serve, toss with mint vinaigrette.

Mint vinaigrette

In a jar with a lid, combine olive oil, white wine vinegar, lemon juice, chopped parsley, sugar, mint leaves, and salt.
Shake well.

Variations

Add grilled shrimp or chicken for a protein boost.
Substitute the romaine lettuce with mixed greens or arugula for a different flavor profile.
Add crumbled feta cheese or olives for a Mediterranean twist.

Cooking Tips & Tricks

Make sure to use ripe avocados for the best flavor and texture.

- Chill the salad ingredients before serving to enhance the crispness and freshness.

- Toss the salad with the mint vinaigrette just before serving to prevent the avocado from browning.

Serving Suggestions

Serve this salad as a side dish with grilled chicken or fish, or enjoy it as a light lunch on its own. It pairs well with crusty bread or a side of quinoa.

Cooking Techniques

Make sure to slice the avocado and cucumber into uniform pieces for even distribution in the salad.

- Toss the salad gently to avoid mashing the avocado.

Ingredient Substitutions

Use red wine vinegar or balsamic vinegar instead of white wine vinegar.

- Substitute fresh mint leaves for dried mint if available.

Make Ahead Tips

You can prepare the salad ingredients and mint vinaigrette ahead of time and assemble the salad just before serving to prevent wilting.

Presentation Ideas

Serve the salad in a large bowl or on individual plates, garnished with fresh mint leaves or a sprinkle of chopped parsley for a pop of color.

Pairing Recommendations

This salad pairs well with a crisp white wine like Sauvignon Blanc or a light-bodied rosé. For a non-alcoholic option, try serving it with sparkling water infused with lemon or cucumber slices.

Storage and Reheating Instructions

Store any leftover salad in an airtight container in the refrigerator for up to 1 day. The avocado may brown slightly, but the flavors will still be delicious. Do not freeze the salad.

Nutrition Information

Calories per serving

Calories: 220 per serving

Carbohydrates

Carbohydrates: 15g per serving

Fats

Total Fat: 18g per serving

Saturated Fat: 2.5g per serving

Proteins

Protein: 3g per serving

Vitamins and minerals

Vitamin C: 25% of the daily recommended intake per serving

Vitamin K: 45% of the daily recommended intake per serving

Folate: 15% of the daily recommended intake per serving

Potassium: 20% of the daily recommended intake per serving

Alergens

This recipe contains no common allergens such as nuts, dairy, or gluten.

Summary

This Mediterranean Avocado Salad with Mint Vinaigrette is a nutritious and delicious dish that is rich in healthy fats, vitamins, and minerals. It is a great option for those looking for a light and refreshing meal.

Summary

Mediterranean Avocado Salad with Mint Vinaigrette is a simple yet flavorful dish that celebrates the fresh flavors of the Mediterranean. With a combination of creamy avocado, crisp vegetables, and a zesty mint vinaigrette, this salad is a perfect addition to any meal or as a light and healthy lunch option. Enjoy the vibrant colors and refreshing taste of this salad for a taste of the Mediterranean at home.

How did I get this recipe?

I recall the feeling of curiosity that overcame me when I found this recipe for Mediterranean Avocado Salad with Mint Vinaigrette. It was a warm summer day, and I was flipping through an old cookbook that belonged to my dear friend Martha. Martha was a world traveler and a fantastic cook, and she always had the most amazing recipes from all corners of the globe.

As I skimmed through the pages of her cookbook, my eyes landed on a vibrant photograph of a colorful salad with creamy avocado slices, juicy tomatoes, and fresh mint leaves. The caption read "Mediterranean Avocado Salad with Mint Vinaigrette." I had never tried anything like it before, and I was intrigued by the combination of flavors and textures.

I immediately decided to give it a try and asked Martha for the recipe. She chuckled and told me that she had learned to make it during one of her trips to Greece many years ago. She then handed me a handwritten note with the ingredients and instructions, and I couldn't wait to get started.

The first step was to make the mint vinaigrette, a refreshing dressing with a tangy kick. I gathered fresh mint leaves, garlic, lemon juice, olive oil, salt, and pepper, and blended them all together until the mixture was smooth and fragrant. The aroma of mint filled the kitchen, and I knew this would be a salad to remember.

Next, I prepared the salad ingredients. I sliced ripe avocados into thick wedges, halved cherry tomatoes, and thinly sliced red onion. I also crumbled some feta cheese and toasted some pine nuts for an extra crunch. The colors of the ingredients were so vibrant and beautiful, and I couldn't wait to see them all come together in a delicious salad.

I arranged the avocado slices on a large platter and scattered the cherry tomatoes, red onion, feta cheese, and pine nuts on top. I then drizzled the mint vinaigrette over the salad, making sure to coat each ingredient with the zesty dressing. The salad looked like a work of art, and I couldn't wait to dig in.

As I took my first bite, I was transported to the sunny shores of the Mediterranean. The creamy avocado melted in my mouth, the juicy tomatoes burst with flavor, and the mint vinaigrette added a refreshing and tangy punch. The feta cheese added a salty kick, and the pine nuts gave the salad a satisfying crunch.

I closed my eyes and savored each bite, feeling grateful for Martha's generosity in sharing this incredible recipe with me. I knew that this Mediterranean Avocado Salad with Mint Vinaigrette would become a staple in my kitchen, a reminder of the joys of discovering new flavors and cuisines.

Since that day, I have made this salad countless times for family gatherings, dinner parties, and even just for myself on lazy summer afternoons. Each time, it brings a smile to my face and a warmth to my heart, reminding me of the power of food to connect us to faraway places and cherished memories.

So the next time you're feeling curious about a new recipe, don't hesitate to give it a try. You never know what delicious discoveries you might make, and the joy of sharing those flavors with loved ones is truly priceless. As for me, I will always be grateful to Martha for introducing me to the wonders of Mediterranean cuisine and this unforgettable Avocado Salad with Mint Vinaigrette. Bon appétit!