Ingredients
Avocado-Soy Dressing
1 avocado
8 tablespoons olive oil
3 teaspoons tamari
1.5 tablespoons lemon juice
Cucumber & Rocket Salad
1 avocado
1 cucumber
200 grams rocket
2 scallions
8 tablespoons mint
8 tablespoons sesame seeds
8 tablespoons roughly chopped peanuts
handfuls roughly chopped almonds
Instructions
For the dressing: emulsify the olive oil, tamari and lemon juice, add the avocado and mush with a fork until creamy and incorporated but mostly separated from the oil
Toast the nuts and seeds in a dry pan until the seeds are quite dark and powder when rubbed between the fingers
Halve and pit the avocado – whilst still in the skin, slice lengthwise into 2cm sections and squeeze into the mixing bowl and combine with: the cucumber, roughly chopped mint, shaved and roughly chopped scallions, rocket, half the dressing, toasted nuts and seeds (reserving some for garnish)
Transfer to the serving plate and top with the remaining dressing, nuts and seeds
Note: You can optionally baton and coat half the cucumber with sesame seeds and use to dip into the other half of the dressing
Key Points About Ingredients:
- Avocado provides a rich source of heart-healthy monounsaturated fats and contributes to the dressing's signature creamy texture without any dairy.
- Tamari is a gluten-friendly alternative to soy sauce with a deeper, less salty flavour that adds umami complexity to the dressing.
- Rocket (arugula) is a nutrient-dense leafy green rich in vitamins K and C, and its peppery bite balances the richness of the avocado.
- Toasting sesame seeds and nuts in a dry pan until darkened intensifies their nuttiness and adds a satisfying crunch to the finished salad.
- Fresh mint lifts the entire dish, cutting through the richness of the avocado and adding a bright herbal note that complements the soy dressing.
Key Nutritional Insights:
- Each serving delivers a substantial dose of monounsaturated fats from two avocados and olive oil, supporting cardiovascular health.
- The combination of peanuts, almonds, and sesame seeds provides plant-based protein and a broad spectrum of minerals including magnesium, zinc, and phosphorus.
- Rocket and mint contribute meaningful amounts of vitamin K, essential for bone health and blood clotting.
- Lemon juice provides vitamin C which enhances the absorption of non-heme iron present in the rocket, nuts, and seeds.
- Sesame seeds are a surprisingly rich source of calcium, making this salad a valuable dairy-free option for bone-supportive nutrition.
Nutrition Facts
- Serving Size1
- Amount per serving
- Calories720
- Standard DV% Daily Value*
- Total Fat66 g72 g91.67%
- Saturated Fat9 g20 g45%
- Trans Fat0 g
- Polyunsaturated Fat14 g
- Monounsaturated Fat40 g
- Cholesterol0 mg300 mg0%
- Sodium380 mg2300 mg16.52%
- Total Carbohydrate22 g275 g8%
- Dietary Fiber11 g28 g39.29%
- Total Sugars4 g
- Added Sugars0 g50 g0%
- Sugar Alcohal0 g
- Protein13 g50 g26%
- Vitamin D (Cholecalciferol)0 mcg20 mcg0%
- Calcium180 mg1300 mg13.85%
- Iron4 mg18 mg22.22%
- Potassium980 mg4700 mg20.85%
- Vitamin A900 mcg900 mcg100%
- Vitamin C (Ascorbic Acid)22 mg90 mg24.44%
- Vitamin E (Tocopherol)6 mg15 mg40%
- Vitamin K120 mcg120 mcg100%
- Vitamin B1 (Thiamin)0.3 mg1.2 mg25%
- Vitamin B2 (Riboflavin)0.2 mg1.3 mg15.38%
- Vitamin B3 (Niacin)4 mg16 mg25%
- Vitamin B6 (Pyridoxine)0.5 mg1.7 mg29.41%
- Folate120 mcg400 mcg30%
- Vitamin B12 (Cobalamine)0 mcg2.4 mcg0%
- Biotin5 mcg30 mcg16.67%
- Vitamin B5 (Pantothenic acid)2 mg5 mg40%
- Choline45 mg550 mg8.18%
- Phosphorus280 mg1250 mg22.4%
- Iodine2 mcg150 mcg1.33%
- Magnesium95 mg420 mg22.62%
- Zinc2 mg11 mg18.18%
- Selenium4 mcg55 mcg7.27%
- Copper0.6 mg0.9 mg66.67%
- Manganese1.2 mg2.3 mg52.17%
- Chromium3 mcg35 mcg8.57%
- Molybdenum18 mcg45 mcg40%
- Chloride80 mg2300 mg3.48%
