Exotic avocado salad

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
40%
Exotic avocado salad
20 min.
2
355kcal

Suggestions

Indulge in the exotic flavors of this refreshing avocado salad that is bursting with vibrant colors and fresh ingredients. This vegetarian and vegan-friendly dish is not only delicious but also gluten-free and dairy-free, making it a perfect choice for those with dietary restrictions.

In just 20 minutes, you can whip up this nutrient-packed salad that is perfect as a side dish, antipasti, starter, or even a satisfying snack. With only 355 calories per serving, it's a guilt-free option that will leave you feeling satisfied and nourished.

The combination of creamy avocado, sweet papaya, crunchy pumpkin seeds, and peppery watercress creates a delightful mix of textures and flavors that will tantalize your taste buds. The addition of fresh mint and a zesty lime dressing adds a refreshing and tangy element that ties everything together beautifully.

Whether you're looking for a light and healthy meal option or a colorful and nutritious dish to impress your guests, this exotic avocado salad is a must-try. So grab a bowl and get ready to enjoy a taste of paradise with every bite!

Ingredients

  • tbsp pumpkin seeds 
  •  papaya ripe
  •  avocado ripe
  • 50 watercress washed trimmed
  • servings half pack mint fresh
  •  juice of lime 
  • tbsp olive oil 

Equipment

  • bowl
  • frying pan

Directions

  1. Dry-fry the pumpkin seeds in a frying pan for a few minutes, tossing and turning them until they look toasted. Tip them out of the pan and let them go cold. Peel the papayas, halve them lengthways and scoop out the seeds.
  2. Cut the flesh into long, thin slices. Halve the avocados and remove the stones, then peel off the skin and slice the flesh lengthways into thin slices.
  3. Put the papayas, avocados, pumpkin seeds and watercress into a large bowl. Chop about 1 tbsp of the mint leaves and set aside. Pick the remaining leaves from the stalks and tear them into the bowl.
  4. Mix the lime juice and olive oil with the rest of the chopped mint to make a dressing, and season with salt and pepper to taste.
  5. Pour over the salad and gently mix all the ingredients together with your hands. Taste and add more salt and pepper if you think it needs it, then transfer to a serving platter.

Nutrition Facts

Calories355kcal
Protein6.72%
Fat63.2%
Carbs30.08%

Properties

Glycemic Index
70.38
Glycemic Load
8.97
Inflammation Score
-10
Nutrition Score
25.712608586187%

Flavonoids

Cyanidin
0.33mg
Epicatechin
0.37mg
Epigallocatechin 3-gallate
0.15mg
Eriodictyol
0.97mg
Hesperetin
2.79mg
Naringenin
0.11mg
Apigenin
0.08mg
Luteolin
0.17mg
Kaempferol
5.77mg
Myricetin
0.08mg
Quercetin
7.65mg

Nutrients percent of daily need

Calories:354.89kcal
17.74%
Fat:27.13g
41.74%
Saturated Fat:4.11g
25.67%
Carbohydrates:29.06g
9.69%
Net Carbohydrates:18.81g
6.84%
Sugar:13.25g
14.72%
Cholesterol:0mg
0%
Sodium:31.19mg
1.36%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.49g
12.97%
Vitamin C:122.88mg
148.94%
Vitamin K:92.68µg
88.27%
Vitamin A:2447.56IU
48.95%
Fiber:10.24g
40.97%
Folate:149.84µg
37.46%
Manganese:0.74mg
36.8%
Magnesium:128.71mg
32.18%
Potassium:968.33mg
27.67%
Vitamin E:4.08mg
27.19%
Copper:0.42mg
21.21%
Phosphorus:210.69mg
21.07%
Vitamin B5:1.88mg
18.79%
Vitamin B6:0.38mg
18.76%
Vitamin B3:2.9mg
14.5%
Vitamin B2:0.22mg
13.19%
Iron:1.98mg
11.01%
Zinc:1.61mg
10.72%
Vitamin B1:0.16mg
10.69%
Calcium:83.76mg
8.38%
Selenium:2.51µg
3.58%