Tanzanian Avocado Salad

Tanzanian Avocado Salad
Miriam Kinunda

In Tanzania, some people serve this salad for breakfast. Cucumber and avocados can be served alongside smoked fish or shellfish, but people from the coast of Tanzania would add a salted fish, such as salted cod. 

4
Servings
320
Calories Per Serving
Deliver Ingredients

Notes

This recipe is also in Taste of Tanzania: Modern Swahili Recipes for the West, cookbook

Ingredients

  • 1/2 Teaspoon salt
  • 1 Cup or 1 small, thinly sliced cucumber
  • 1/4 Teaspoon fresh minced ginger
  • 1/2 Cup or 1 small, thinly sliced tomato (cut in half, remove seeds, then cut into thin slices)
  • 1/4 Cup thinly sliced onions
  • 1 Tablespoon lemon or lime juice
  • 2 Tablespoons extra virgin olive oil or vegetable oil
  • 2 Tablespoons chopped cilantro
  • 1 Cup or 1 small grated carrot
  • 3 medium avocados

Ingredients

Directions

In a big bowl, mix all ingredients except avocado. Cover and set aside to chill for 30 minutes. Peel and cube avocadoes and add them to the other ingredients only when you are about to serve, so that they will not turn brown.

Directions

Avocado Shopping Tip

Avoid very soft avocados; choose those that yield slightly to finger pressure.

Avocado Cooking Tip

Avocados oxidize quickly; use lemon juice to keep the flesh from turning brown.

Nutritional Facts

Total Fat
29g
45%
Sugar
3g
N/A
Saturated Fat
4g
21%
Protein
4g
7%
Carbs
17g
6%
Vitamin A
214µg
24%
Vitamin B6
0.5mg
22.5%
Vitamin C
21mg
35%
Vitamin E
4mg
22%
Vitamin K
48µg
60%
Calcium
34mg
3%
Fiber
11g
45%
Folate (food)
133µg
N/A
Folate equivalent (total)
133µg
33%
Iron
1mg
6%
Magnesium
52mg
13%
Monounsaturated
20g
N/A
Niacin (B3)
3mg
15%
Phosphorus
98mg
14%
Polyunsaturated
3g
N/A
Potassium
890mg
25%
Riboflavin (B2)
0.2mg
13.1%
Sodium
319mg
13%
Thiamin (B1)
0.1mg
8.8%
Zinc
1mg
7%

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