Mango Cucumber Salad with Blueberries and Avocado
If you’re searching for a salad that perfectly balances sweetness, crunch, and creaminess, look no further than Mango Cucumber Salad with Blueberries and Avocado.
This vibrant, nutrient-rich salad combines the tropical notes of ripe mango, the refreshing bite of crisp cucumber, the burst of juicy blueberries, and the lusciousness of creamy avocado.
As this colorful blend of fruits and vegetables dances on your palate, you’ll understand why fruit salads are loved worldwide for their harmony of textures and flavors. Salads featuring mango and cucumber have become popular in international cuisines, from Southeast Asian street food to contemporary American kitchens.
Blueberries, native to North America, add an antioxidant-rich twist, while avocado, long prized in Mexican and Californian cuisine for its heart-healthy monounsaturated fat, provides a smooth, satisfying finish.
This Mango Cucumber Salad with Blueberries and Avocado is an ideal dish for those seeking wholesome, refreshing recipes for lunch, picnics, or even as a colorful starter for dinner parties.
For nutritional details and additional benefits of incorporating such fruits and vegetables into your diet, have a look at the informational resources provided by the USDA (https://www.myplate.gov/). This recipe is not only delicious but also celebrates nature’s bounty with every bite.
Ingredients for Mango Cucumber Salad with Blueberries and Avocado
- 1 ripe mango, peeled and diced
- 1 medium cucumber, seeded and sliced
- 1 cup fresh blueberries
- 1 ripe avocado, diced
- 2 tablespoons fresh lime juice
- 1 tablespoon extra-virgin olive oil
- 2 tablespoons chopped fresh cilantro (optional)
- 1/2 teaspoon sea salt
- 1/4 teaspoon freshly ground black pepper
- 1 tablespoon honey or agave syrup (optional)
- 1/4 small red onion, thinly sliced (optional)
- 1 tablespoon toasted pumpkin seeds or sunflower seeds (optional)
Instructions for Making Mango Cucumber Salad with Blueberries and Avocado
- Prepare all ingredients: Peel and dice the mango, slice the cucumber, dice the avocado, and rinse the blueberries thoroughly.
- In a large mixing bowl, combine the diced mango, sliced cucumber, blueberries, and diced avocado.
- If using, add the thinly sliced red onion and chopped cilantro for extra flavor and color.
- In a small bowl or jar, whisk together the fresh lime juice, extra-virgin olive oil, sea salt, black pepper, and honey or agave syrup until well blended.
- Drizzle the dressing evenly over the salad ingredients in the mixing bowl.
- Gently toss everything together with a wide spatula or clean hands, being careful not to mash the avocado.
- Transfer the Mango Cucumber Salad with Blueberries and Avocado to a serving dish or individual bowls.
- Sprinkle the top with toasted pumpkin seeds or sunflower seeds for an added crunch, if desired.
- Serve immediately for peak freshness, or cover and chill for up to 2 hours before serving.
Nutritional Information
The Mango Cucumber Salad with Blueberries and Avocado offers a treasure trove of nutrients, helping promote overall well-being. A single serving (about one-quarter of the recipe) delivers roughly 180–220 calories, depending on optional ingredients like seeds or honey.
Mangoes provide ample amounts of vitamin C and vitamin A for immune support and eye health. Cucumbers hydrate and offer vitamin K, while blueberries are famously high in antioxidants such as anthocyanins which support heart health.
Avocado is well-known for its healthy monounsaturated fats, which can help regulate cholesterol and provide vitamin E for skin health. Olive oil contributes more heart-healthy fats and antioxidants, while the optional seeds add minerals like magnesium and zinc.
The salad is gluten-free and can be easily made vegan by choosing agave syrup instead of honey. For more detailed nutrient breakdowns, sites like Healthline (https://www.healthline.com/nutrition/mango) provide specifics on the nutrition profiles of mangoes and other ingredients.
With no added processed sugar and minimal sodium, this dish is an excellent option for a nutritious snack or a light meal.
Wine/Beverage Pairings With Mango Cucumber Salad with Blueberries and Avocado
Pair this fresh Mango Cucumber Salad with Blueberries and Avocado with beverages that accentuate its fruity and zesty profile. For a non-alcoholic option, a chilled hibiscus tea or sparkling water with a splash of lime will complement the salad’s vibrant flavors.
For wine pairings, a crisp Sauvignon Blanc or a lightly effervescent Prosecco beautifully enhances the fruit elements and balances the richness of the avocado. Avoid overly sweet or heavy wines, as the salad itself is delicately sweet and refreshing.
If you prefer cocktails, consider a mango mojito or a cucumber gin spritz to highlight the salad’s natural flavors.
Cooking Tips and Variations
To make the most of your Mango Cucumber Salad with Blueberries and Avocado, start by selecting the most flavorful ingredients. Choose a mango that yields slightly to gentle pressure and has a fragrant aroma.
For the cucumber, opt for seedless varieties like English or Persian for a crisper texture and more delicate flavor. If blueberries aren’t in season, substitute with blackberries or pomegranate seeds for a delicious, colorful twist.
To keep the avocado from browning, add it at the last minute and gently toss with lime juice. If you want to amp up the protein, toss in a handful of cooked quinoa or chickpeas; grilled shrimp or chicken can also make this salad a more complete meal.
For those who enjoy a spicy kick, add diced jalapeño or scatter red chili flakes in the dressing. If citrus isn’t available, apple cider vinegar is a tangy substitute. For a vegan variation, use agave syrup instead of honey in the dressing.
Letting the salad chill for 20 minutes before serving allows the flavors to meld beautifully, but avoid leaving it too long as avocado may oxidize and lose its vibrancy.
Serving Suggestions
The Mango Cucumber Salad with Blueberries and Avocado is a stunning dish that brings color and freshness to any meal. Serve it as a light appetizer at a summer dinner party, as a refreshing side for grilled fish or chicken, or as a standalone lunch for a quick, healthy option.
Arrange the salad on a wide, shallow platter to display its rainbow of ingredients, and sprinkle the seeds or nuts right before serving for an inviting crunch. For a heartier presentation, serve it atop quinoa, arugula, or mixed greens, turning it into a more substantial main salad.
To impress at picnics and potlucks, serve the salad in a large glass bowl to show off its layers. If you’re serving a crowd, double the recipe and offer lime wedges on the side for extra tang.
This salad holds up surprisingly well if prepared up to two hours in advance, but reserve the avocado and seeds for last-minute addition to preserve freshness and prevent sogginess. Elegant small bowls or jars make it easy to enjoy as a portable snack or lunch at work or school.
Presentation matters—garnish with extra cilantro leaves or a few whole blueberries for a professional finish.
Mango Cucumber Salad with Blueberries and Avocado Health Benefits
The health benefits of Mango Cucumber Salad with Blueberries and Avocado are as vibrant as its appearance. Mangoes and blueberries are powerhouse sources of antioxidants, which help fight free radical damage and support cellular health. Cucumbers add exceptional hydration from their high water content, aiding skin health and digestion.
Avocado’s monounsaturated fats support heart health, help lower LDL cholesterol, and keep you feeling satiated for longer. Additionally, avocados are rich in potassium and dietary fiber, key for maintaining healthy blood pressure and gut function.
Blueberries provide vitamin K, vitamin C, and manganese, all essential for immune function and metabolic processes. Cilantro, olive oil, and optional seeds offer further micronutrients and beneficial phytochemicals. This salad is both low in cholesterol and aligns with many modern dietary preferences, including vegetarian, gluten-free, and dairy-free lifestyles.
For more about the specific health advantages of these ingredients, visit authoritative resources like the Mayo Clinic (https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/). Integrating Mango Cucumber Salad with Blueberries and Avocado into your meals is a delicious way to boost your intake of vitamins, antioxidants, and heart-healthy fats.
FAQs About Mango Cucumber Salad with Blueberries and Avocado
Can I prepare Mango Cucumber Salad with Blueberries and Avocado in advance?
Yes, you can prepare most components ahead of time, but add the avocado and dressing just before serving to maintain freshness and prevent browning.
What can I use as a substitute for blueberries?
Try substituting with blackberries, sliced strawberries, or pomegranate seeds for a different burst of flavor and color.
Is this Mango Cucumber Salad with Blueberries and Avocado vegan?
Yes, this salad is vegan as long as you use agave syrup in the dressing instead of honey and avoid adding any animal-based toppings.
How do I keep the avocado from turning brown?
Mix the avocado gently with the lime juice in the dressing or add it just before serving to minimize oxidation and browning.
Can I make this salad spicy?
Absolutely! Add diced jalapeño, a pinch of chili flakes, or a splash of hot sauce to the dressing for a zesty, spicy kick.
Mango Cucumber Salad with Blueberries and Avocado is the perfect emblem of summer on a plate—bright, fresh, nutritious, and bursting with delicious flavors. Its blend of crisp, creamy, and juicy ingredients appeals to all senses, making it a frequent favorite at gatherings or for simple, healthy meals at home. Let this easy, flavor-packed salad become your go-to for picnics, light lunches, or wholesome dinners. Enjoy the best of seasonal produce and feel good with every vibrant, satisfying bite.
Ingredients
- 1 ripe mango, peeled and diced
- 1 large cucumber, diced
- 1 cup fresh blueberries
- 1 ripe avocado, diced
- 1/4 cup red onion, thinly sliced
- 2 tablespoons fresh cilantro, chopped
- 2 tablespoons fresh lime juice
- 1 tablespoon extra-virgin olive oil
- 1/4 teaspoon sea salt
- 1/4 teaspoon black pepper
Instructions
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1In a large salad bowl, combine the diced mango, cucumber, blueberries, and avocado.
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2Add sliced red onion and chopped fresh cilantro to the bowl.
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3In a small bowl, whisk together fresh lime juice, extra-virgin olive oil, sea salt, and black pepper.
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4Pour the lime dressing over the salad ingredients.
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5Gently toss all ingredients together until well combined. Serve immediately.
Approximate Information for One Serving
Nutrition Disclaimers
Number of total servings shown is approximate. Actual number of servings will depend on your preferred portion sizes.
Nutritional values shown are general guidelines and reflect information for 1 serving using the ingredients listed, not including any optional ingredients. Actual macros may vary slightly depending on specific brands and types of ingredients used.
To determine the weight of one serving, prepare the recipe as instructed. Weigh the finished recipe, then divide the weight of the finished recipe (not including the weight of the container the food is in) by the desired number of servings. Result will be the weight of one serving.
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