Healthy Recipe:

Recipe: Avocado salad with ginger-miso dressing

  • Low sodium = no more than 140 mg of sodium per serving
3 imperatives to transform health care in America. You're invited to watch it live

Free

E-newsletter

Subscribe to Housecall

Our weekly general interest
e-newsletter keeps you up to date on a wide variety of health topics.

Sign up now

Dietitian's tip: Four classic soy foods — tofu, soy milk, miso and soy sauce — flavor this creamy dressing. A perfect complement to the avocado in this salad, the dressing is equally delicious on sliced tomatoes or grilled salmon.

By Mayo Clinic staff
Serves 6

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 reduced-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 top
    • 1 small avocado, pitted, peeled and cut into 12 thin slices
    • 1 tablespoon fresh lemon juice
    • 12 ounces mixed baby lettuces
    • 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 dollop of the remaining dressing. Serve immediately.

Nutritional analysis per serving

Calories76 Sodium131 mg
Total fat5 g Total carbohydrate7 g
Saturated fat1 g Dietary fiber3 g
Monounsaturated fat3 g Protein3 g
Cholesterol0 mg   
Mayo Clinic Healthy Weight Pyramid Servings Diabetes Meal Plan Exchanges Dash Eating Plan Servings

 

Source: This recipe is one of 150 recipes collected in The New Mayo Clinic Cookbook, published by Mayo Clinic Health Information and Oxmoor House, and winner of the 2005 James Beard award.
RE00019 May 19, 2011

© 1998-2013 Mayo Foundation for Medical Education and Research (MFMER). All rights reserved. A single copy of these materials may be reprinted for noncommercial personal use only. "Mayo," "Mayo Clinic," "MayoClinic.com," "EmbodyHealth," "Enhance your life," and the triple-shield Mayo Clinic logo are trademarks of Mayo Foundation for Medical Education and Research.

  • Reprints
  • Print

  • Share on:

  • Email

Advertisement


Text Size: smaller largerlarger