Lettuce Avocado and Sunflower Seed Salad

Name: Lettuce Avocado and Sunflower Seed Salad
Prep time: 15 min
Cook time: 5 min
Total time: 30 min
Yield: 4 servings
Cuisine: Canadian
Ingredients: 6 cups romaine lettuce (chopped); 2 ripe avocados (diced); 1/2 cup sunflower seeds (toasted); 1 cup cherry tomatoes (halved); 1/4 cup red onion (thinly sliced); 3 tbsp olive oil; 1 tbsp lemon juice (freshly squeezed); 1 tbsp balsamic vinegar; 1/2 tsp salt; 1/4 tsp black pepper

30 min 4 servings Easy

All Recipes

A refreshing salad with crisp lettuce, creamy avocado, and crunchy sunflower seeds, perfect for a light meal or side dish.

Prep

15 min

Cook

5 min

Total

30 min

Servings

Difficulty

Easy

This Lettuce Avocado and Sunflower Seed Salad is a delightful combination of textures and flavours, making it a perfect addition to any meal. The crispness of the lettuce pairs beautifully with the creamy avocado, while the sunflower seeds add a satisfying crunch. This version of the salad emphasizes freshness and simplicity, highlighting the natural flavours of each ingredient. It's ideal for those who are looking for a quick and nutritious dish that doesn't compromise on taste. Whether you're a salad enthusiast or just looking for a healthy side dish, this salad will become a staple in your repertoire, thanks to its easy preparation and delicious result.

Instructions

Prepare the lettuce

Wash and chop the romaine lettuce into bite-sized pieces and place in a large salad bowl.

Pro tip: Ensure the lettuce is dry to prevent a soggy salad.

Toast the sunflower seeds

In a small skillet over medium heat, toast the sunflower seeds for about 3-5 minutes until golden and fragrant.

Pro tip: Stir frequently to avoid burning the seeds.

Dice the avocados

Cut the avocados in half, remove the pit, and dice the flesh. Add to the salad bowl.

Pro tip: Use a spoon to easily scoop out the avocado flesh.

Add remaining ingredients

Add the halved cherry tomatoes, thinly sliced red onion, and toasted sunflower seeds to the salad bowl.

Make the dressing

In a small bowl, whisk together olive oil, lemon juice, balsamic vinegar, salt, and black pepper.

Pro tip: Adjust seasoning to taste.

Combine and serve

Pour the dressing over the salad and toss to combine. Chill for 10 minutes before serving.

Pro tip: Serve immediately to enjoy the freshest flavours.

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Tips & Tricks

Use ripe avocados for the best creamy texture.
Toast sunflower seeds for extra flavour.
Chill the salad for 10 minutes before serving.

Frequently Asked Questions

How many calories are in a lettuce avocado and sunflower seed salad?

This salad contains approximately 250 calories per serving.

What dressing goes best with lettuce avocado and sunflower seed salad?

A simple dressing of olive oil, lemon juice, and balsamic vinegar complements this salad well.

Can I make lettuce avocado and sunflower seed salad ahead of time?

Yes, you can prepare it ahead, but add the avocado just before serving to maintain freshness.

How do I prevent avocado from browning in the salad?

Toss the avocado with lemon juice to slow down browning.

Is lettuce avocado and sunflower seed salad healthy?

Yes, it's a healthy option providing good fats, fibre, and essential nutrients.

Serving Suggestions

Serve this salad as a refreshing starter or pair it with grilled chicken or fish for a more substantial meal. It's also a great choice for picnics and potlucks, as it holds up well when made ahead. For storage, keep the salad in an airtight container in the refrigerator for up to two days. If making ahead, consider adding the avocado just before serving to maintain its vibrant colour.

Nutrition per serving

250

Calories

Protein

20g

Fat

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