Equipment
* optional
Ingredients
Vegetables
- 3 avocados, ripe but firm
- 200 g english cucumber, diced
- 60 g red onion, finely sliced
Dressing & Aromatics
- 60 ml extra virgin olive oil
- 30 ml red wine vinegar
- 30 g capers, drained and roughly chopped
- 15 g fresh parsley, finely chopped
- 15 g fresh cilantro, finely chopped
- 1 garlic clove, grated or minced
- 3 g sea salt
- 1 g black pepper, freshly cracked
Nutrition (per serving)
Nutrition is estimated per serving. Nutrients without complete source data are omitted.
Full nutrition
- Calories
- 334 kcal
- Protein
- 4 g
- Carbohydrates
- 16 g
- Fat
- 30 g
- Fiber
- 9 g
- Sugar
- 5 g
- Sodium
- 476 mg
- Saturated Fat
- 5 g
- Monounsaturated Fat
- 19 g
- Polyunsaturated Fat
- 4 g
- Potassium
- 682 mg
- Calcium
- 40 mg
- Iron
- 1.0 mg
- Magnesium
- 48 mg
- Phosphorus
- 77 mg
- Zinc
- 0.8 mg
- Vitamin A
- 105 mcg
- Vitamin C
- 34 mg
- Vitamin E
- 6.3 mg
- Vitamin K
- 81 mcg
- Vitamin B6
- 0.2 mg
- Thiamin
- 0.05 mg
- Riboflavin
- 0.11 mg
- Niacin
- 1.2 mg
- Folate
- 64 mcg
- Water
- 196 g
Sources: Aggregated Public Data, USDA FoodData Central
Method
In a large mixing bowl, whisk together the red wine vinegar, grated garlic, and salt until the salt dissolves. Add the sliced red onion and toss to coat.
Let the onion mixture sit for 5 minutes, then whisk in the extra virgin olive oil until emulsified.
While onions rest, chop the parsley, cilantro, and capers. Dice the cucumber into 1cm cubes.
Halve, pit, and peel the avocados. Cut them into 2cm chunks. Do this last to minimize oxidation.
Add the avocado, cucumber, herbs, capers, and black pepper to the bowl with the dressing. Gently fold everything together using a spatula or spoon to coat without mashing the avocado.
Taste and adjust seasoning with more salt or vinegar if needed. Serve immediately.
Chef's Notes
- The quality of olive oil matters immensely here as it is a raw dressing; choose a peppery variety to complement the herbs.
- If you find raw red onion too aggressive, the maceration step (Step 1) is crucial. You can also rinse the onions in cold water before adding to vinegar for an even milder flavor.
- For extra texture, toasted pine nuts or sunflower seeds make an excellent topping just before serving.
Storage
Refrigerator: 1 day — Avocado will brown over time; store with plastic wrap pressed directly against surface.
Troubleshooting
Salad turned into mush/guacamole
Cause: Avocados were over-ripe or mixed too vigorously
Fix: Serve as a dip with crackers or toast instead of a salad
Prevention: Select avocados that yield slightly to pressure but aren't squishy; fold gently
Cultural Context
While avocados are native to the Americas, this preparation borrows heavily from Mediterranean techniques, specifically the use of acid (vinegar/capers) to cut through fat (oil/avocado). It reflects a modern global fusion style common in California and coastal European cuisine.
