Equipment
* optional
Ingredients
Vegetables
- 350 g zucchini, small dice (approx. 2 medium zucchini)
- 250 g roma tomatoes, seeded and diced
- 200 g avocado, diced firm-ripe
- 15 g jalapeño, seeded and minced
- 40 g red onion, finely minced
- 15 g fresh cilantro, chopped
Dressing
- 45 ml lime juice, freshly squeezed
- 15 ml extra virgin olive oil
- 2 g kosher salt
- black pepper
Nutrition (per serving)
Nutrition is estimated per serving. Nutrients without complete source data are omitted.
Full nutrition
- Calories
- 148 kcal
- Protein
- 3 g
- Carbohydrates
- 12 g
- Fat
- 11 g
- Fiber
- 6 g
- Sugar
- 5 g
- Sodium
- 212 mg
- Saturated Fat
- 2 g
- Monounsaturated Fat
- 8 g
- Polyunsaturated Fat
- 1 g
- Potassium
- 454 mg
- Calcium
- 18 mg
- Iron
- 0.6 mg
- Magnesium
- 25 mg
- Phosphorus
- 48 mg
- Zinc
- 0.5 mg
- Vitamin A
- 82 mcg
- Vitamin C
- 27 mg
- Vitamin E
- 1.6 mg
- Vitamin K
- 14 mcg
- Vitamin B6
- 0.2 mg
- Thiamin
- 0.05 mg
- Riboflavin
- 0.07 mg
- Niacin
- 0.9 mg
- Folate
- 44 mcg
- Water
- 59 g
Sources: Aggregated Public Data, USDA FoodData Central
Method
Prepare the zucchini by washing it thoroughly and trimming the ends. Slice into small, uniform cubes (approximately 0.5cm / 1/4 inch). Do not peel, as the skin adds texture and vibrant color.
Slice the tomatoes in half and scoop out the watery seeds with a spoon (discard or save for stock). Dice the tomato flesh to match the size of the zucchini. Finely mince the jalapeño and red onion.
In a large mixing bowl, combine the diced zucchini, tomato, onion, jalapeño, and chopped cilantro. Whisk the lime juice, olive oil, salt, and pepper in a small container, then pour over the vegetables. Toss well to coat.
Dice the avocado just before serving to prevent browning. Gently fold the avocado into the salad. Taste and adjust salt or lime juice if needed.
Let the salad sit for 10 minutes to allow flavors to meld, then serve immediately as a side or over rice.
Chef's Notes
- Uniformity is key: try to cut the zucchini, avocado, and tomato into pieces of the same size for the best mouthfeel.
- This dish relies heavily on acidity. If your limes are dry, don't hesitate to add a splash of white vinegar or lemon juice to compensate.
- For a protein boost, this salad mixes exceptionally well with black beans or chickpeas.
- To keep this strictly low-sodium, omit the added salt entirely; the acidity from the lime and heat from the chili provide ample flavor.
Storage
Refrigerator: 1 day — Best consumed fresh as avocado will oxidize and zucchini will release water.
Troubleshooting
Salad is too watery
Cause: Tomatoes were not seeded properly or zucchini released water after sitting too long
Fix: Gently strain the excess liquid from the bottom of the bowl before serving
Prevention: Thoroughly seed tomatoes; do not add salt until ready to serve
Avocado is mushy and brown
Cause: Avocado was overripe or added too early
Fix: Cannot be fixed, but is still safe to eat
Prevention: Use firm-ripe avocados and add them at the very last second
Cultural Context
While not a traditional Mexican classic like Pico de Gallo, this salad borrows the 'bandera' (flag) color palette of green, white, and red common in Mexican cuisine. It adapts the concept of a raw salsa into a vegetable-forward side dish, popular in modern health-conscious cooking across the Americas.
