Mayo health library
Avocado salad with ginger-miso dressing
Ingredients
- For the dressing
- 1/3 cup plain silken tofu
- 1/3 cup low-fat plain soy milk (soya milk)
- 1 tablespoon peeled and minced fresh ginger
- 1 1/2 teaspoons low-sodium soy sauce
- 1 teaspoon light miso
- 1 teaspoon Dijon mustard
- 1 tablespoon chopped fresh cilantro (fresh coriander)
- 1 tablespoon chopped green (spring) onion, including tender green topFor the salad:
- 1 small avocado, pitted, peeled and cut into 12 thin slices
- 1 tablespoon fresh lemon juice
- 12 ounces mixed baby lettuces (about 10 cups)
- 1/4 cup chopped red onion
- 1 green (spring) onion, including tender green top, thinly sliced on the diagonal
- 1 tablespoon chopped fresh cilantro (fresh coriander)
Directions
To make the dressing, combine tofu, soy milk, ginger, soy sauce, miso and mustard in a blender or food processor. Process just until smooth and creamy. Transfer to a bowl and stir in the cilantro and green onion. Cover and refrigerate for at least 1 hour.
In a small bowl, toss the avocado slices in the lemon juice to prevent browning. Set aside. In a large bowl, combine the lettuces, red and green onions, and cilantro and toss to mix.
Add 2/3 of the dressing and toss lightly to coat. Divide the salad among individual plates. Arrange 2 avocado slices on top of each portion in a crisscross pattern. Top each avocado cross with a drizzle of the remaining dressing. Serve immediately.
Nutritional analysis per serving
| Calories | 72 |
|---|---|
| Total carbohydrate | 6 g |
| Cholesterol | 0 mg |
| Dietary fiber | 3 g |
| Monounsaturated fat | 2 g |
| Protein | 3 g |
| Saturated fat | 0.5 g |
| Serving size | About 1 1/2 cup |
| Sodium | 124 mg |
| Total fat | 4 g |
Mayo Clinic Healthy Weight Pyramid Servings
| Fats | 1 |
|---|---|
| Vegetables | 1 |
DASH Eating Plan Servings
| Fats and oils | 1 |
|---|---|
| Vegetables | 1 |
Diabetes Meal Plan Exchanges
| Fats | 1 |
|---|---|
| Nonstarchy vegetables | 1 |
Dietitian Tip
Four classic soy foods — tofu, soy milk, miso and soy sauce — flavor this creamy dressing. This dressing is also delicious on sliced tomatoes or grilled salmon.
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Update Date: 06-15-2017
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Dietitian Tip
Four classic soy foods — tofu, soy milk, miso and soy sauce — flavor this creamy dressing. This dressing is also delicious on sliced tomatoes or grilled salmon.
