RECIPES

California Avocado Salmon Bean Salad

1 Star2 Stars3 Stars4 Stars5 Stars (0)Loading... Read Comments

Total Time:

15min

Prep Time:

15min

Nutritional Highlights (per serving)

See Full

350
Calories
14 g
Total Fat
8 g
Dietary Fiber
35 g
Protein
23 g
Total Carbs
 California Avocado Salmon Bean Salad

This flavorful salad is a perfect for your gut. The yogurt dressing adds probiotics which, when combined with a range of fiber, allows the population of good bacteria in your gut to thrive. One-third (50 g) of a medium California Avocado contains 11% dietary fiber, 30-40% of which is soluble fiber. In addition to that, the salmon and avocado provide good fats. California Avocados are a source of monounsaturated fats while the salmon contains omega-3s, both of which can help fight inflammation.

Overall, this salad is nutrition packed with essential nutrients including more than 100% of your daily value (DV) for vitamin B3 (120% DV), vitamin B12 (220% DV), an excellent source of dietary fiber (29% DV), vitamin C (80% DV), vitamin K (80% DV), potassium (20% DV) and a good source of iron (15% DV).

Ingredients

Serves: 4
    California Avocado Yogurt Dressing:
  ripe, Fresh California Avocado, seeded and peeled
cup  Greek yogurt
Tbsp.  lemon juice
Tbsp.  parsley, chopped
1/8  tsp.  sea salt, or to taste
1/2  tsp.  black pepper
    California Avocado Salmon Bean Salad:
can  garbanzo beans, (15.5-oz. can)
1/2  cup  red onion, diced
3/4  cup  celery, sliced
1/2  cup  bell pepper, orange, diced
1/2  cup  bell pepper, red, diced
  ripe, Fresh California Avocado, seeded, peeled and cut into 1" chunks
1/3  cup  parsley, chopped
cans  Alaska Red Salmon, (7.5-oz. cans), check for and remove bones, if any

As with all fruits and vegetables, wash avocados before cutting. Check out our tips for how to choose and use California Avocados

Instructions

For California Avocado Yogurt Dressing:

  1. Place avocado in a medium-sized bowl and mash with a fork until all of the big pieces are crushed.
  2. Add the yogurt, lemon juice, parsley, sea salt and black pepper. Blend using food processor or blender until smooth.
  3. Place in the refrigerator and let sit for about 30 minutes to allow the flavors to develop.

 

For the salad:

  1. Spread beans evenly on each plate and add a mound of salmon atop each. Mix remaining salad ingredients to make a relish and sprinkle relish across the salmon and beans. Drizzle with dressing.

 

Serving Suggestion: Serve with a big leaf of butter lettuce with a slice of avocado for a tasty lettuce wrap.

Beverage Pairing: Pair this salad with a glass of Pinot Noir or Chardonnay.

*Large avocados are recommended for this recipe. A large avocado averages about 8 ounces. If using smaller or larger size avocados adjust the quantity accordingly.

NUTRITION INFORMATION
PER SERVING
Calories 350
Total Fat 14 g
Trans Fat 0 g
Saturated Fat 2 g
Unsaturated Fat 6 g
Polyunsaturated Fat 3 mg
Dietary Fiber 8 g
Protein 35 g
Total Carbs 23 g
Cholesterol 75 mg
Sodium 600 mg
Potassium 850 mg
Total Sugar 5 g

Vitamin A 129 mcg; Vitamin C 70 mg; Calcium 90 mg; Iron 3 mg; Vitamin D 0 mcg; Folate 102 mcg; Omega 3 Fatty Acid 1.55 g.

% Daily Value*: Vitamin A 15%; Vitamin C 80%; Calcium 6%; Iron 15%; Vitamin D 0%.

*Percent Daily Values are based on a 2,000 Calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Manuel Villacorta, MS, RD

Manuel Villacorta, MS, RDN, is an internationally recognized, award-winning registered dietitian-nutritionist and author.

Villacorta is a well-respected and trusted voice in the health and wellness industry. He acted as a health blog contributor for The Huffington Post, an on-air contributor to the Univision television network, and a health and lifestyle contributor for Fox News Latino. His latest contribution was as leading nutrition expert for a series about Superfoods with National Geographic. He is an in-demand health and nutrition expert on radio shows and local and national television including National Geographic, The Today Show, Good Day New York, CNN, and ABC7 Eye Witness News.

He has served as national media spokesperson for The Academy of Nutrition and Dietetics (2010-2013) and acts as a national spokesperson who represents food commodities and recognized brands, including the California Avocado Commission.

Villacorta earned his Bachelor of Science in nutrition and physiology metabolism from the University of California, Berkeley and his Master of Science in nutrition and food science from California State University, San Jose. He has been the recipient of numerous prestigious awards for his research and contributions to the field of nutrition and dietetics.

Manuel is a brand advocate. Their content on the California Avocado Commission website and/or blog is part of their partnership with our organization.

Read All Posts

Comments

Other categories