Tangy Tomato, Avocado and Arugula Salad Recipe for Summer Bliss

Crisp arugula leaves dance beautifully with ripe tomato and creamy avocado in this vibrant salad.

Summer’s freshest ingredients come together like a delightful flavor symphony.

Mediterranean inspiration sparks every colorful bite of this simple dish.

Bright green leaves contrast against ruby-red tomato chunks for a stunning visual appeal.

Each forkful promises a delicate balance between peppery greens and smooth avocado slices.

Nutritious and light, this salad feels like a quick culinary escape.

Dive right in and savor the pure, clean flavors waiting to surprise you.

What Makes Tomato, Avocado and Arugula Salad a Winner

• Boost Nutrition Powerhouse: Packed with fresh vegetables and healthy fats from avocado, it delivers a powerful punch of vitamins and minerals.
• Customize with Ease: Flexible ingredients allow you to swap or add elements based on what's in your kitchen, making it adaptable for different tastes and dietary needs.
• Summer Refresh Champion: Light, crisp, and vibrant, this salad screams warm-weather dining and provides a refreshing side or light main course.

Ingredients for Tomato, Avocado and Arugula Salad

• Arugula: Peppery green leaves that provide a fresh and slightly spicy foundation for the salad.
• Basil Leaves: Aromatic herb that adds a sweet and herbal flavor to the dish.

• Tomato, Cucumber, Green Pepper: Crisp vegetables that bring freshness, crunch, and vibrant colors to the salad.
• Avocado: Creamy fruit that adds rich texture and healthy fats to the mix.
• Red Onion: Sharp and zesty ingredient that provides a bold flavor accent.

• Olive Oil, Lemon Juice: Bright and tangy dressing that helps blend all the flavors together.
• Salt, Pepper: Essential seasonings that enhance the overall taste of the salad.
• Toasted Sesame Seeds: Nutty and crunchy topping that adds a subtle depth and textural contrast.

How to Toss Tomato, Avocado and Arugula Salad

Step 1: Prepare Fresh Ingredients

Wash and pat dry all vegetables.

Chop arugula, basil leaves, tomatoes, avocado, cucumber, and green pepper into bite-sized pieces.

Select crisp, ripe produce for maximum flavor and texture.

Step 2: Create Vibrant Salad Base

• Arugula
• Basil leaves
• Tomatoes
• Avocado
• Cucumber
• Green pepper

Ensure ingredients are evenly distributed for a colorful and appetizing presentation.

Step 3: Dress with Zesty Vinaigrette

Drizzle olive oil and fresh lemon juice over the vegetable mixture.

Use a light hand to toss ingredients, coating them delicately without crushing the delicate vegetables.

Step 4: Enhance with Aromatics

Sprinkle chopped red onion throughout the salad for an extra punch of flavor.

Season generously with salt and freshly cracked black pepper to elevate the taste profile.

Step 5: Add Crunchy Finishing Touch

Scatter toasted sesame seeds across the top of the salad, providing a nutty crunch and visual appeal.

Step 6: Serve and Enjoy

Plate the salad immediately for maximum freshness.

Alternatively, refrigerate for 10-15 minutes to allow flavors to harmonize and intensify.

Enjoy as a refreshing side dish or light meal.

Tips for Best Flavor in Tomato, Avocado and Arugula Salad

• Toss diced avocado with lemon juice immediately to stop oxidation and keep that vibrant green color fresh and appetizing.
• Let the salad rest for 10-15 minutes before serving to allow ingredients to marinate and develop richer, more complex taste profiles.
• Add cucumber and green pepper just before serving to maintain their crunchiness and prevent soggy salad syndrome.
• Adjust spiciness by adding red pepper flakes or fresh chili for those who enjoy a zesty kick without overwhelming the delicate ingredients.
• Enhance the salad's nutritional value by topping with grilled chicken, shrimp, or chickpeas for a more substantial meal option.

Variations to Try with Tomato, Avocado and Arugula Salad

• Mediterranean Remix: Replace basil with mint, add crumbled feta cheese, and swap olive oil for Greek vinaigrette for a Mediterranean-inspired version.
• Protein Power Salad: Add grilled chicken strips or chickpeas to boost protein content, creating a more substantial meal option.
• Vegan Green Bowl: Use roasted sunflower seeds instead of sesame seeds, incorporate nutritional yeast for extra flavor, and ensure all ingredients remain plant-based.
• Spicy Southwest Style: Include diced jalapeños, replace cucumber with corn kernels, and sprinkle with chili powder for a zesty southwestern variation.

Serving Tomato, Avocado and Arugula Salad

• Fresh Mediterranean Plate Pairing: Serve alongside grilled fish or chicken for a light, zesty protein complement that enhances the salad's vibrant flavors.
• Rustic Bread Companion: Pair with crusty sourdough or ciabatta slices to soak up the citrusy olive oil dressing and add delightful texture contrast.
• Summer Picnic Star: Pack in a portable container for outdoor gatherings, ensuring crisp ingredients stay fresh and the salad remains a cool, refreshing option.
• Wine Bar Appetizer: Present as an elegant starter with a crisp white wine like Sauvignon Blanc, highlighting the salad's fresh Mediterranean ingredients.

Storing Tomato, Avocado and Arugula Salad

• Store the salad in an airtight container in the refrigerator for up to 2 days. Keep the dressing separate to prevent wilting.
• Do not freeze this salad, as avocados and fresh greens will lose texture and become mushy when thawed.
• Before serving leftovers, drain any excess liquid and gently toss the salad to redistribute the ingredients.
• When reheating, sprinkle additional fresh arugula, sesame seeds, or a drizzle of olive oil to revive the salad's original vibrant flavors.

FAQs

• Why use arugula in this salad?

Arugula adds a peppery, slightly bitter flavor that complements the sweetness of tomatoes and creaminess of avocado, creating a complex and vibrant taste profile.

• Can I substitute the green pepper?

Yes, you can replace green pepper with other crisp vegetables like bell peppers or celery to maintain the salad’s fresh crunch and texture.

• How do sesame seeds enhance the salad?

Toasted sesame seeds provide a nutty flavor and subtle crunch, adding depth and an extra layer of texture to the fresh ingredients.

• Is this salad healthy?

Absolutely! This salad is packed with nutrients from arugula, avocado, and fresh vegetables, offering a great source of vitamins, healthy fats, and antioxidants.

Tomato, Avocado and Arugula Salad Recipe

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4.5 from 16 reviews

• Total Time: 15 minutes
• Yield: 2 1x

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Description

Zesty tomato, avocado and arugula salad brings Mediterranean freshness to your plate with crisp ingredients dancing together. Creamy avocado, peppery arugula, and juicy tomatoes create a perfect summer harmony you’ll savor in every delightful bite.

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Ingredients

Scale 1x2x3x

Main Ingredients:

• 2 tomatoes, chopped
• 1 avocado, sliced
• 1 cucumber, chopped
• 1 cup arugula
• 1 small green pepper, chopped

Herbs and Seasonings:

• 5–6 basil leaves
• 1/4 cup chopped red onion (optional)
• 1 tablespoon sesame seeds, toasted
• Salt and pepper to taste

Dressing:

• 1 tablespoon olive oil
• 1 teaspoon lemon juice

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Instructions

1. Arrange crisp arugula and fresh basil leaves as the base of the salad in a spacious mixing vessel.
2. Carefully slice ripe tomatoes, creamy avocado, crunchy cucumber, and vibrant green pepper into uniform pieces.
3. Gently fold the chopped vegetables into the leafy greens, ensuring even distribution.
4. Drizzle extra virgin olive oil and freshly squeezed lemon juice over the salad, creating a light, zesty coating.
5. Optional: Incorporate thinly sliced red onion for an extra layer of sharpness and texture.
6. Season with sea salt and freshly ground black pepper to enhance the natural flavors.
7. Sprinkle toasted sesame seeds across the top for a nutty, crunchy garnish.
8. For optimal taste, serve immediately at room temperature or refrigerate for 10-15 minutes to allow flavors to harmonize.

Notes

• Keep ingredients fresh and crisp by chopping just before serving to maintain vibrant textures and prevent wilting.
• Use ripe but firm avocados to prevent mushiness and ensure clean, defined salad appearance.
• Toast sesame seeds quickly in a dry skillet for enhanced nutty flavor and aromatic crunch.
• Substitute arugula with baby spinach or mixed greens for a milder taste and different nutritional profile.

• Prep Time: 15 minutes
• Cook Time: 0 minutes
• Category: Lunch, Dinner, Appetizer, Snacks
• Method: Blending
• Cuisine: American

Nutrition

• Serving Size: 2
• Calories: 210 kcal
• Sugar: 4 g
• Sodium: 150 mg
• Fat: 18 g
• Saturated Fat: 2.5 g
• Unsaturated Fat: 14 g
• Trans Fat: 0 g
• Carbohydrates: 12 g
• Fiber: 7 g
• Protein: 4 g
• Cholesterol: 0 mg