Arugula, Cucumber, and Avocado Herb Salad
Peppery arugula tossed with crisp cucumber, creamy avocado, handfuls of mint, dill, parsley, and chives, toasted sunflower seeds, and a lemon dressing.
Why you'll love Arugula, Cucumber, and Avocado Herb Salad
This salad is green in every sense, which makes it a natural for March and St. Patrick's Day. Peppery arugula, cool cucumber, and soft avocado make the base, and then whole handfuls of tender herbs go in, treated like salad greens instead of a garnish. Mint, dill, parsley, and chives each taste different, so every forkful changes a little.
Two small steps keep it crisp. The cucumber is salted for 10 minutes and drained, which pulls out its extra water so it stays crunchy and keeps the dressing from going thin. The avocado goes on last, after the greens are dressed, so it stays in clean pieces instead of mashing into the leaves. Toasted sunflower seeds bring crunch and a nutty depth.
The dressing is just lemon, olive oil, a little Dijon, and salt. Dijon helps the oil and lemon hold together so it coats the leaves evenly. Serve it beside salmon, chicken, lamb, or eggs.
Quick overview: This Arugula, Cucumber, and Avocado Herb Salad takes 20 min of hands-on time and about 24 min in all and makes 4 servings, each about 2 cups. You'll need a skillet.
Ingredients
- 1 English cucumber, halved lengthwise and sliced into thin half-moons
- 1/2 tsp fine sea salt, divided
- 1/4 cup raw sunflower seeds
- 2 tbsp fresh lemon juice
- 1/2 tsp finely grated lemon zest
- 1 tsp Dijon mustard Label: mustard seed, vinegar, water, and salt
- 1/4 cup olive oil
- freshly ground black pepper
- 5 oz baby arugula (about 6 loose cups)
- 1/4 cup mint leaves, torn
- 1/4 cup dill fronds
- 1/2 cup flat-leaf parsley leaves
- 2 tbsp chives cut into 1-inch lengths
- 2 ripe avocados, pitted, peeled, and cut into chunks
Instructions
- Salt the cucumber: Toss the cucumber with 1/4 teaspoon of the salt in a colander set in the sink and let it sit for 10 minutes. Salt draws water out of the slices, so they stay crisp and the dressing stays bright. Pat them dry with a towel.
- Toast the seeds: Toast the sunflower seeds in a dry skillet over medium heat, shaking the pan, for 3 to 4 minutes, until they are golden and smell nutty. Tip them onto a plate right away so they stop browning.
- Make the dressing: In a large salad bowl, whisk the lemon juice, lemon zest, Dijon, and the remaining 1/4 teaspoon of salt. Whisk in the olive oil in a slow stream until the dressing looks creamy, and season with pepper. Making it in the serving bowl saves a dish and coats the leaves evenly.
- Toss the greens: Add the arugula, cucumber, mint, dill, parsley, and chives to the bowl and toss gently with your hands until every leaf is lightly coated. Tender greens bruise under heavy tossing.
- Add the avocado: Scatter the avocado over the top, spoon a little of the dressing from the bottom of the bowl over it, and finish with the sunflower seeds. Serve right away.
Storage and leftovers
The dressed salad is best eaten right away, since arugula wilts and avocado darkens as it sits.
To work ahead, keep the washed greens and herbs wrapped in a towel in a sealed container in the refrigerator for up to 3 days, the dressing in a jar in the refrigerator for up to 4 days, and the toasted seeds in a jar at room temperature for up to 2 weeks. Cut the avocado just before serving.
Variations
- With feta: Crumble 2 oz feta over the top for a salty, creamy contrast.
- Pumpkin seeds: Use toasted pumpkin seeds in place of the sunflower seeds.
- Lime and cilantro: Use lime juice and zest in place of the lemon and cilantro in place of the dill.
- Make it lunch: Top each serving with flaked salmon, sliced chicken, or two soft-boiled eggs.
Notes and tips
- Choose ripe avocados: A ripe avocado gives slightly when you press it near the stem. Buy them firm a few days ahead and let them ripen on the counter.
- Dry the greens well: Water on the leaves keeps the dressing from clinging. A salad spinner does it best.
- Use whole herb leaves: Pick the leaves and tender stems and leave them whole or torn. Chopping bruises them and makes them limp.
- Taste the dressing on a leaf: Dip an arugula leaf into the dressing before tossing. If it tastes sharp on the leaf, it will be right on the salad.
Nutrition and mindful eating
- Avocado brings monounsaturated fat and fiber, and its creaminess is what makes a salad of greens feel substantial.
- Arugula is a cruciferous green with vitamin K, folate, and a peppery bite from the same plant compounds found in mustard greens.
- Fresh herbs bring flavor along with their own vitamins and plant compounds, and using them by the handful turns them into real greens.
- Sunflower seeds add vitamin E and a little protein, and olive oil helps your body take up the vitamin K from the leaves.
- As you eat, notice how the herbs change from bite to bite, mint to dill to parsley, and pay attention to how the fat from the avocado and olive oil leaves you satisfied when this salad sits beside your protein.
Frequently asked questions
Have a question about this Arugula, Cucumber, and Avocado Herb Salad? Start here, with the questions people ask most.
Can I use regular cucumbers?
Yes. Peel them if the skin is waxed, halve them, and scrape out the seeds with a spoon before slicing, since the seedy center is the wettest part.
How do I keep the avocado from browning?
Cut it just before serving and coat it with a little of the lemony dressing. The acid slows the browning.
Can I use different herbs?
Yes. Basil, tarragon, cilantro, and chervil all fit. Use about a cup of herb leaves in all.
What does it go with?
Grilled or roasted salmon, roast chicken, lamb chops, or an egg bake. It also makes a fresh side for a rich braise.
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