Cuban Avocado, Watercress, and Pineapple Salad (Ensalada de Aguacate, Berro, y Piña)

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
32%
Cuban Avocado, Watercress, and Pineapple Salad (Ensalada de Aguacate, Berro, y Piña)
45 min.
6
249kcal

Suggestions


Discover the vibrant flavors of the tropics with our Cuban Avocado, Watercress, and Pineapple Salad, a delightful dish that perfectly balances freshness and zest. This salad is not only a feast for the eyes but also a celebration of health, making it an ideal choice for those seeking vegetarian, vegan, gluten-free, and dairy-free options.

Imagine the creamy richness of ripe Florida avocados paired with the peppery crunch of watercress, all elevated by the sweet, caramelized notes of broiled pineapple. Each bite offers a refreshing contrast, enhanced by a tangy dressing that brings the ingredients together in perfect harmony. The addition of slivers of red onion adds a touch of sharpness, making this salad a well-rounded experience for your palate.

Whether you're looking for a stunning side dish for your next gathering, a light starter to kick off a meal, or a healthy snack to enjoy any time of day, this salad is sure to impress. With its vibrant colors and enticing flavors, it’s not just a dish; it’s a celebration of the rich culinary traditions of Latin America. Ready in just 45 minutes, this salad is a quick and easy way to bring a taste of the tropics to your table. Dive into this refreshing recipe and let your taste buds embark on a delicious journey!

Ingredients

  • large haas avocados (West Indian)
  • 0.3 teaspoon pepper black freshly ground
  •  garlic clove finely chopped
  • 0.1 teaspoon ground cumin 
  • tablespoons apple cider vinegar fresh
  • 0.3 cup olive oil extra virgin extra-virgin
  • ounces onion red
  • 2.5 pound pineapple 1-inch-thick cored peeled cut into four slices
  • teaspoon salt 
  • tablespoon sugar 
  • bunches watercress 

Equipment

  • bowl
  • paper towels
  • knife
  • whisk
  • baking pan
  • broiler
  • colander

Directions

  1. Preparing the Watercress
  2. Place the watercress in a colander and rinse under cold running water to remove any grit or sand. Discard any yellowing leaves and remove the tough stems; for this salad, you want only the leaves and tender stems. Pat dry with paper towels and refrigerate while you prepare the rest of the salad.
  3. Broiling the Pineapple
  4. Preheat the broiler.
  5. Place the pineapple slices on a baking pan and sprinkle the sugar evenly on top of them. Broil about 4 inches from the heat source, turning once, for 10 minutes on each side, until lightly golden brown.
  6. Let cool, then cut into 1-inch cubes. Set aside.
  7. Preparing the Dressing
  8. Place the garlic, olive oil, vinegar or lime juice, cumin, salt, and pepper in a small bowl and whisk to combine. Taste for seasoning. Set aside.
  9. Peeling the Avocado
  10. Cut the avocado(s) lengthwise in half around the pit and remove the pit.
  11. Place the avocado halves cut side down on the work surface and slice lengthwise into 1-inch-wide wedges. Peel each segment by hand or with a paring knife, and cut into 1-inch cubes.
  12. Assembling the Salad
  13. Place the watercress in a medium bowl and toss with half the dressing. Arrange on a large platter.
  14. Add the pineapple and avocado to the same bowl and toss with the rest of the dressing. Mound the pineapple and avocado over the bed of watercress.
  15. Garnish with the slivers of red onion and serve immediately.
  16. Reprinted with permission from Gran Cocina Latina: The Food of Latin America by Maricel Presilla, © 2012 Norton

Nutrition Facts

Calories249kcal
Protein3.38%
Fat47.89%
Carbs48.73%

Properties

Glycemic Index
55.79
Glycemic Load
15.29
Inflammation Score
-7
Nutrition Score
17.39782618958%

Flavonoids

Cyanidin
0.11mg
Epicatechin
0.12mg
Epigallocatechin 3-gallate
0.05mg
Apigenin
0.01mg
Luteolin
0.04mg
Isorhamnetin
1.18mg
Kaempferol
2.08mg
Myricetin
0.07mg
Quercetin
7.59mg

Nutrients percent of daily need

Calories:249.38kcal
12.47%
Fat:14.21g
21.86%
Saturated Fat:1.99g
12.42%
Carbohydrates:32.54g
10.85%
Net Carbohydrates:27.15g
9.87%
Sugar:21.89g
24.32%
Cholesterol:0mg
0%
Sodium:396.97mg
17.26%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:2.25g
4.51%
Vitamin C:99.49mg
120.6%
Manganese:1.9mg
95.05%
Vitamin K:34.87µg
33.21%
Fiber:5.39g
21.56%
Vitamin B6:0.36mg
17.79%
Folate:66.46µg
16.61%
Copper:0.29mg
14.7%
Vitamin E:2.12mg
14.13%
Vitamin B1:0.19mg
12.9%
Potassium:442.2mg
12.63%
Magnesium:37.44mg
9.36%
Vitamin B5:0.93mg
9.33%
Vitamin A:426.04IU
8.52%
Vitamin B3:1.59mg
7.93%
Vitamin B2:0.12mg
7.22%
Iron:0.92mg
5.14%
Calcium:48.2mg
4.82%
Phosphorus:47.43mg
4.74%
Zinc:0.51mg
3.43%
Selenium:0.75µg
1.08%
Source:Epicurious