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By using our free meal planner (and the rest of spoonacular.com) you have to agree that you and only you are responsible for anything that happens to you because of something you have read on this site or have bought/cooked/eaten because of this site. After all, the only person who controls what you put in your mouth is you, right?

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Tomato Avocado Cucumber and Maui Onion Salad

 
Tomato Avocado Cucumber and Maui Onion Salad
Image © Foodie Crush
This recipe is vegetarian.vegetarian
This recipe is vegan.vegan
This recipe can be made gluten free by choosing gluten-free versions of basic ingredients commonly found in supermarkets or online.gluten-free
This recipe can be made completely dairy-free.dairy-free
 
One serving costs about $2.96 One serving costs about $2.96

$2.96 per serving

1 people like this recipe

1 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

spoonacular Score:72%

Spoonacular Score: 72%

 

Need a gluten free and vegan side dish? Tomato Avocado Cucumber and Maui Onion Salad could be an awesome recipe to try. For $2.96 per serving, this recipe covers 26% of your daily requirements of vitamins and minerals. One serving contains 496 calories, 6g of protein, and 44g of fat. Head to the store and pick up cocktail size tomatoes, jalapeno, cilantro leaves, and a few other things to make it today. This recipe from Foodie Crush has 1 fans. From preparation to the plate, this recipe takes around 45 minutes. All things considered, we decided this recipe deserves a spoonacular score of 1%. This score is improvable. Try Maui Onion and Goat Cheese Tortellini with Currant Tomato and Porcini Sauce, Cucumber, Tomato and Red Onion Salad, and Tomato, Onion and Cucumber Salad for similar recipes.

Ingredients

Servings:
2
2  avocados
avocados
2 Tbsps
2 Tbsps canola oil
canola oil
0.25 tsps
0.25 tsps chile powder
chile powder
8
8  cocktail tomatoes
cocktail tomatoes
1
1  english cucumber
english cucumber
1 cup
1 cup fresh cilantro leaves
fresh cilantro leaves
1
1  jalapeno
jalapeno
0.25
0.25  lime (juice)
lime (juice)
some
some black kosher salt
black kosher salt
0.25
0.25  maui onion
maui onion
1 pinch
1 pinch sugar
sugar
2  avocados
2
avocados
2 Tbsps canola oil
2 Tbsps
canola oil
0.25 tsps chile powder
0.25 tsps
chile powder
8  cocktail tomatoes
8
cocktail tomatoes
1  english cucumber
1
english cucumber
1 cup fresh cilantro leaves
1 cup
fresh cilantro leaves
1  jalapeno
1
jalapeno
0.25  lime (juice)
0.25
lime (juice)
some black kosher salt
some
black kosher salt
0.25  maui onion
0.25
maui onion
1 pinch sugar
1 pinch
sugar

Equipment

bowl
bowl
bowl
bowl


Instructions

Read the detailed instructions on Foodie Crush

Price Breakdown

Cost per Serving: $2.96
Ingredient
2 avocados
2 tablespoons canola oil
1/4 teaspoon chile powder
8 cocktail tomatoes
1 english cucumber
1 cup fresh cilantro leaves
1 jalapeno
1/4 lime (juice)
1/4 maui onion
Price
$3.00
$0.08
$0.02
$1.21
$0.72
$0.53
$0.06
$0.06
$0.24
$5.92

Tips

Health Tips

  • Lycopene, the chemical in tomatoes that makes them red (and healthy), is fat soluble. This means eating tomatoes with a fat — say, avocado or olive oil?improves the body's ability to absorb the lycopene. Don't hesitate to include some healthy fats in this dish to get the most health benefits from the tomatoes!

  • If you're trying to cut back on sugar, consider replacing some of the sugar in this recipe with a sweetener like Stevia or Splenda. If you're against these kinds of sweeteners, start reducing the amount of real sugar you use until your tastebuds adjust.

  • Be conscious of your choice of cooking oils. Some studies have shown that vegetable oils like safflower oil, sunflower oil, and canola oil might actually contribute to heart disease. Olive oil is a good alternative for low temperature cooking, while coconut oil is a recent favorite for high temperature cooking. Do your research!

Price Tips

  • Avocados are one of the "clean fifteen", so you don't have to buy them organic if you don't want to spend the extra dough.

Cooking Tips

  • The average fresh lime contains 2 tablespoons of lime juice (just in case you are substituting bottled lime juice).

  • You should not store your onions with your potatoes because the gases they emit will make each other spoil faster. For more information about selecting and storing onions, check out this lesson about onions in the academy.

  • To keep your eyes from stinging and watering while cutting onions, trying popping the onion in the freezer for 15 minutes before you plan to start cooking. Chilling the onion slows the release of the enzyme responsible for teary eyes.

  • Kosher salt is a type of coarse-grained salt popular among chefs because it is easy to pick up with the fingertips and sticks well when coating meat. The name "kosher salt" comes from the word "koshering", the process of making food suitable for consumption according to Jewish law. You can easily substitute table salt or sea salt in recipes where the salt is being dissolved, but if you're using it to coat meat, you might wish you had the kosher salt.

  • get more cooking tips

Green Tips

  • Tomatoes, especially cherry tomatoes, should be bought organic when possible. Moreover, buying tomatoes from your local farmers' market when they are in season is going to make your dish much, much tastier, not to mention more eco-friendly. In fact, we recommend using canned — or better yet, jarred?tomato products when tomatoes aren't in season instead of buying imported or greenhouse-grown tomatoes.

  • According to the Non-GMO Project, about 90% of the canola oil in the United States is made from genetically modified rapeseed, so if this issue is important to you be sure to buy certified organic or certified GMO-free canola oil!

Disclaimer

Nutritional Information

Quickview
496 Calories
6g Protein
43g Total Fat
27g Carbs
34% Health Score
Limit These
Calories
496
25%

Fat
43g
68%

  Saturated Fat
5g
33%

Carbohydrates
27g
9%

  Sugar
8g
9%

Cholesterol
0.0mg
0%

Sodium
229mg
10%

Get Enough Of These
Protein
6g
12%

Vitamin K
91µg
87%

Vitamin C
53mg
65%

Fiber
15g
64%

Folate
209µg
52%

Vitamin E
7mg
51%

Potassium
1444mg
41%

Vitamin B6
0.75mg
37%

Vitamin B5
3mg
34%

Copper
0.59mg
29%

Vitamin A
1425IU
29%

Manganese
0.54mg
27%

Magnesium
89mg
22%

Vitamin B3
4mg
21%

Vitamin B2
0.34mg
20%

Phosphorus
173mg
17%

Vitamin B1
0.23mg
15%

Iron
2mg
12%

Zinc
1mg
12%

Calcium
68mg
7%

Selenium
1µg
2%

covered percent of daily need

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