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Avocado Tomato Salad – A perfect summer salad

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Two bowls of salad are on a blue and white striped table cloth, with an empty avocado shell, salt and pepper grinders and half a lemon | Hurry The Food Up

This refreshing avocado tomato salad is the perfect dish to enjoy on a warm summer evening…not that we are getting many of those at the moment, here in Northern Europe…but we can dream!

Let’s say it’s an aspirational summer avocado salad!

Anyway, it’s pretty irresistible – the creamy avocado is nicely offset by sweet juicy tomatoes, sharp balsamic vinegar and spicy rocket leaves, while a sprinkle of toasted sunflower seeds adds a rich nuttiness and a nice bit of crunch.

So if you’ve been looking for a vegan avocado salad, look no further, this is it!

What’s more, we’d say that as far as vegan salad recipes for weight loss go, this is a pretty great option.

‘But avocados are full of fat!’ You cry, ‘How can they possibly be good for weight loss!?”

Let us explain…

The ingredients for an avocado tomato salad are laid out on a chopping board. These include two halves of avocado, chopped cherry tomatoes and lemon, with some tomatoes on the vine in the corner |

Avocado tomato salad: why fat is fab!

The lovely avocado is an incredible fruit that comes with a whole host of health benefits, making this vegan avocado salad recipe a super healthy, weight loss friendly lunch or dinner option (if this all sounds good to you, we’ve got more like this in our vegan protein salads list!).

So what’s so great about them? Avocados have a very high fibre and fat content. This recipe calls for one medium avocado – that’s 9g fibre and 21g fat.

People tend to think that foods with a high fat content are bad if you are trying to lose weight.

However, that’s a bit of a myth, it depends on what type of fat, and exactly how much of it.

In actual fact, fat is a super important part of your diet and fat is actively beneficial to healthy weight loss.

The fat in avocados is unsaturated, which is the healthy kind of fat, used to help the body absorb all the good stuff from the food you eat.

Furthermore, because the energy from fat is released slowly in your stomach, a vegan salad with avocado in it will provide a sustained release of energy for far longer than one that is just leaves.

Combined with the high fibre content of avocados, this salad is super filling and the perfect way to avoid snacking on empty calories between meals.

It’s really a case of making the most of the calories you eat – and an avocado tomato salad does just that.

If you still aren’t convinced, have a look at our article on avocados and weight loss, which looks at this question more in depth.

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Teaming up with tomatoes

Another great thing about the avocado in this tomato avocado salad recipe is how it interacts with the other ingredients to maximise health benefits.

For example, tomatoes are a fantastic fruit and contain lycopene, an antioxidant that may help to protect cells and therefore boost your immune system, among other things.

That’s amazing of course, but it’s important to know they won’t work properly without some kind of fat to help absorb them.

Tomato carries very little fat of its own – that’s where avocados step up. Thanks again to all that unsaturated fat, your body is able to absorb the lycopene in tomatoes.

So when combined in an avocado tomato salad, you can be sure you’re getting all the goodness your food is packing.

Who said fat was bad for you? 😛

If you want to learn more info like this about weight loss as a vegetarian, check out our Vegetarian for Weight Loss e-book ! It’s been downloaded 6000 times already, so we reckon it’s doing the trick!

What our readers are saying

Simple, easy and delicious. Perfect!

Mel ⭐⭐⭐⭐⭐

Perfect, light and heart-healthy! Good job…

Krystallia Giamouridou

I could eat this salad everyday! Thanks for sharing.

Two bowls of avocado and tomato salad on a blue and white table cloth, with sunflower seeds and lemon scattered around | Hurry The Food Up
Avocado Tomato Salad – A perfect summer salad
5 from 14 votes
This avocado tomato salad is healthy and delicious, perfect for adding to a weight loss meal plan, or just as your new favourite go-to lunch!
Cuisine:Vegan, Vegetarian
Diet: dairy-free, egg-free, gluten-free, vegan
Prep Time:5 minutes
Cook Time:3 minutes
Total Time:8 minutes
Author: Dave Bell



  • 2 slice wholegrain bread (eg. whole grain toast)


  • Put the sunflower seeds in a saucepan over a low heat. They only need 3 or 4 mins, don’t forget about them!
    4 tbsp sunflower seeds
  • While they’re toasting grab the arugula, give it a quick rinse and pat or drain dry.
    2 big handfuls arugula/rocket
  • Slice the avocado(s) open, remove the stone, and scoop out the flesh. Cut it into little chunks, roughly 2cm each. Drip the lemon juice and a bit of salt and pepper onto the chunks.
    1 large avocado, ½ lemon, Salt and pepper to taste
  • Cut the cherry tomatoes in half.
    8 cherry tomatoes
  • The seeds should be done by now, time to serve.
  • Layer the rocket into a wide bowl, followed by the tomatoes and avocados. Sprinkle the seeds over the bowls next. Add a little more salt and pepper, drizzle the oil then balsamic cream/vinegar over the top and…’re done!
    1 tbsp olive oil, 2 tbsp balsamic cream
  • Enjoy your delicious vegan salad 🙂
    The bowls of salad are on a blue and white striped table cloth with salt and tomato | Hurry The Food Up
  • Optional: Serve with a slice or two of whole grain toast if that’s what you fancy.
    2 slice wholegrain bread


There’s more where that came from!
Loving Avocado? Avocado Chickpea Salad
Super filling Lentil and Potato Salad
Sweet treat Avocado Chocolate Mousse
Stuffed with Superfoods Lentil and Quinoa Salad
Perfect Brunch Avocado Tomato Toast


Nutrition Facts
Avocado Tomato Salad – A perfect summer salad
Serving Size
792 g
Amount per Serving
% Daily Value*
Saturated Fat
Polyunsaturated Fat
Monounsaturated Fat
Vitamin A
Vitamin C
* Percent Daily Values are based on a 2000 calorie diet.
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Leave a comment below

Your comments make our day. Thank you! If you have a question, please skim the comments section – you might find an immediate answer there. If you made the recipe, please choose a star rating, too.

Recipe Rating

  1. 5 stars
    Who could resist a bowl of something like THIS?! Vegetarian or otherwise, this avocado salad looks entirely healthful and inviting. What a great site you’ve put together, congrats to you all on your efforts and hard work it is impressive and inspiring, all in one!

    1. Thanks a lot for your props, Dan!! We really appreciate it! Yep, it takes a little effort (as you know, haha), but luckily food blogging is a lot of fun as well! 🙂

  2. This salad does look so refreshing! I am not a huge fan of sunflower seeds but I’m guessing it would still be fab with pine nuts as a substitution!

    1. Of course!! But pine nuts are the rich womans substitution ;-)))
      I have them every now and then though, since they are worth their money!!

  3. 5 stars
    OMG its so healthy at the same time yummy. A very good option for vegetarians like me. Very nice blog. Bookmarking 🙂

    1. Great to hear you like the recipe manju! 🙂

  4. 5 stars
    Great looking salad! I love avocados and could eat them all the time. <3 Now I want to eat this salad. Right now!

  5. I have a tonne of cherry toms from the garden… guess this salad will be made soon!

    1. yaay!! Plus those tomatoes taste much better than the store bought ones 🙂

  6. So refreshing and delicious – I love anything with avocado — this looks like a totally perfect lunch!

  7. I love fresh and healthy salads that show off beautiful produce. I have to make this one!

    1. Thanks Thalia!
      Great to see you around, hope everythings going good on your end 😀

  8. Simple and perfect salad

  9. This sounds so delicious! I love how simple the recipe is! 🙂

  10. 5 stars
    Simple, easy and delicious. Perfect!

  11. I smiled when I saw your recipe. This was my lunch for WEEKS on end a few years ago. Delicious combination!

  12. Perfect, light and heart-healthy! Good job…

  13. I love anything with avocado and this salad combination looks delicious!!

  14. 5 stars
    Okay – so this avocado tomato salad just looks AWESOME! Amazingly simple recipe with maximum taste. Thanks for sharing this!!!

    1. Thanks Levan 😀

  15. 8 minutes? Sold!!

    1. bahahahaha

  16. I can so get behind any salad that involves avocado! This sounds fantastic – it’d make for the perfect quick and easy lunch and of course I love how healthy it is.

  17. I’m so sad to say goodbye to balmy nights. This gorgeous salad is the perfect farewell to summer. Although I’d eat it all winter long.

    1. Hahaha. but yep, I’m sure it would go great with some nice warming casserols 🙂

  18. I could eat an avocado every day especially in a salad like this. Looks wonderful!

  19. 5 stars
    I love this salad and I am grateful that you shared the nutritional content as well.

    1. That’s great to hear, and you’re very welcome! 🙂

  20. I love the combination of tomato and avocado! This salad looks so great!

    1. It’s got the looks and the taste 🙂

  21. I could eat this salad everyday! Thanks for sharing.

    1. You’re welcome, enjoy!

  22. Quick and healthy salad

  23. Anything with tomatoes and avocado is a winning combination in my book. Looks delicious!

  24. I love a good refreshing salad! And arugula is one of my favorite things!

    1. I agree, it’s great! It can be used as a base for so many different types of salad. Or on top of a pizza too 😉

  25. Love these two veggies…and the sunflower seeds give just the right crunch.

    1. They do, don’t they? Love them, especially roasted for a couple of mins!

  26. Love it! The perfect combo of flavors! Our tomatoes are still going strong here, but the cooler temps are definitely rolling in. I love it!

    1. Yep great combo 🙂 I want a few more weeks of sun before we give in to the harsh Hamburg winter!