Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Avocado, peeled and cut into cubes | 260 g | Sweet, Astringent · Cooling |
 Cucumber, cut into thin half-moons | 330 g | Sweet, Astringent · Cooling |
 Cilantro leaves, roughly chopped | 22 g | Astringent, Bitter · Cooling |
 Coriander seeds, toasted and crushed | 4 g | Astringent, Bitter, Sweet · Cooling |
 Olive oil, measured for dressing | 10 g | Sweet, Bitter, Astringent · Heating |
 Lime juice, freshly squeezed | 18 g | Sour · Cooling |
 Rock salt, finely ground | 3 g | Salty · Cooling |
Step-by-Step Preparation
- Measure 10 g (about 1 tablespoon) of oil and 18 g (about 1 tablespoon) of citrus into a small jar; shake for 20 seconds and hold the dressing until the final assembly.
- Arrange the avocado cubes and cucumber with as little handling as possible. Keep the layer loose and even, with no pooled liquid, so every portion receives the same balance.
- Scatter cilantro and crushed coriander over the green surface. Keep the layer loose and even, with no pooled liquid, so every portion receives the same balance.
- Spoon on lime, oil, and salt and turn the salad only once. Take 30–45 seconds with the heat off to complete the arrangement, keeping the cut surfaces distinct and free of pooled liquid.
- Let Summer Avocado Cucumber Cilantro Salad stand at room temperature for 5 minutes, toss once more, and serve at midday before the raw vegetables release excess liquid.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original lacto-vegetarian recipe developed for the R3 regional and practical cooking collection)
Summer Avocado Cucumber Cilantro Salad is a cooling summer preparation with an explicit raw-food caution for vata Vata: bring the portion to room temperature, eat it at midday, and choose the gently warmed variant if digestion feels variable. Pitta: keep sour dressing modest and favor mint, fennel, or cilantro. Kapha: use little oil and make greens or crisp vegetables the largest portion.
USDA Nutrition Facts for Summer Avocado Cucumber Cilantro Salad
| Nutrient | Per 100g | Per Serving (1 serving (161g)) |
|---|---|---|
| Energy (Calories) | 89 kcal | 144 kcal |
| Protein | 1.3 g | 2.1 g |
| Total Carbohydrates | 6.0 g | 9.8 g |
| Dietary Fiber | 3.4 g | 5.5 g |
| Total Sugars | 1.2 g | 1.9 g |
| Total Fat | 7.6 g | 12.3 g |
| Calcium | 20.7 mg | 33.5 mg |
| Iron | 0.55 mg | 0.89 mg |
| Magnesium | 21.4 mg | 34.6 mg |
| Phosphorus | 37.8 mg | 61.1 mg |
| Potassium | 298 mg | 483 mg |
| Sodium | 185 mg | 300 mg |
| Zinc | 0.41 mg | 0.66 mg |
| Copper | 0.11 mg | 0.18 mg |
| Manganese | 0.12 mg | 0.20 mg |
| Selenium | 0.5 µg | 0.8 µg |
| Vitamin C | 7.3 mg | 11.8 mg |
| Vitamin A (RAE) | 16.9 µg | 27.3 µg |
| Vitamin E | 1.38 mg | 2.23 mg |
| Vitamin K | 28.3 µg | 45.8 µg |
| Thiamin (Vitamin B1) | 0.05 mg | 0.07 mg |
| Riboflavin (Vitamin B2) | 0.08 mg | 0.12 mg |
| Niacin (Vitamin B3) | 0.81 mg | 1.30 mg |
| Vitamin B6 | 0.13 mg | 0.21 mg |
| Folate (DFE) | 38.5 µg | 62.2 µg |
| Choline | 9.3 mg | 15.1 mg |
