Tomato, Cucumber, and Avocado Salad with Mozzarella and Basil Pesto: A Weight Watchers-Friendly Recipe

Welcome to a fresh and flavorful addition to your healthy eating routine! Our Tomato, Cucumber, and Avocado Salad with Mozzarella and Basil Pesto is a delightful blend of vibrant vegetables, creamy avocado, and succulent mozzarella, all enhanced by a zesty basil pesto. This recipe is designed to be both nutritious and low in Weight Watchers (WW) points, making it a perfect choice for those following a mindful eating plan. Below, you will find a detailed breakdown of the recipe, including ingredient measurements, step-by-step instructions, nutritional information, and WW SmartPoints values.

Ingredients

For the Salad:

  • Cherry Tomatoes: 1 cup (halved) – approximately 150 grams
  • Cucumber: 1 large (diced) – approximately 200 grams
  • Avocado: 1 medium (diced) – approximately 150 grams
  • Fresh Mozzarella Balls: 1/2 cup (cubed) – approximately 75 grams
  • Red Onion: 1/4 small (finely chopped) – approximately 30 grams
  • Fresh Basil Leaves: 1/4 cup (chopped) – approximately 10 grams

For the Basil Pesto:

  • Fresh Basil Leaves: 1 cup (packed) – approximately 20 grams
  • Garlic Cloves: 2 (minced)
  • Pine Nuts: 1/4 cup – approximately 30 grams
  • Parmesan Cheese: 1/4 cup (grated) – approximately 20 grams
  • Olive Oil: 2 tablespoons – approximately 30 milliliters
  • Lemon Juice: 1 tablespoon – approximately 15 milliliters
  • Salt: 1/4 teaspoon
  • Black Pepper: 1/4 teaspoon

Instructions

1. Prepare the Basil Pesto:

  1. In a food processor or blender, combine the fresh basil leaves, minced garlic, and pine nuts. Pulse until finely chopped.
  2. Add the grated Parmesan cheese and continue to pulse until the mixture is well blended.
  3. With the food processor running, slowly drizzle in the olive oil until the pesto reaches a smooth consistency.
  4. Stir in the lemon juice, salt, and black pepper. Taste and adjust seasoning if needed. Set aside.

2. Prepare the Salad Ingredients:

  1. Rinse the cherry tomatoes under cold water. Pat dry with a paper towel. Slice each cherry tomato in half and place them in a large salad bowl.
  2. Peel the cucumber and cut it into bite-sized dice. Add the diced cucumber to the bowl with the tomatoes.
  3. Cut the avocado in half, remove the pit, and scoop out the flesh. Dice the avocado and gently add it to the bowl. Be careful not to mash the avocado.
  4. Drain the fresh mozzarella balls and cut them into bite-sized pieces. Add the mozzarella to the bowl.
  5. Finely chop the red onion and add it to the salad. Gently toss the ingredients to combine them.

3. Assemble the Salad:

  1. Add the chopped basil leaves to the bowl with the salad ingredients. Gently toss to mix everything together.
  2. Drizzle the basil pesto over the salad. Use just enough to coat the salad lightly; you may not need the entire amount of pesto, depending on your preference.
  3. Give the salad a final toss to ensure even distribution of the pesto and ingredients.

4. Serve and Enjoy:

  1. Transfer the salad to a serving platter or individual bowls.
  2. Garnish with a few extra basil leaves if desired.
  3. Serve immediately for the best texture and flavor. Enjoy this refreshing and nutritious salad as a light lunch, a side dish, or a topping for grilled proteins.

Nutritional Information

Per Serving (makes 4 servings):

  • Calories: 215 kcal
  • Total Fat: 15 grams
  • Saturated Fat: 4 grams
  • Cholesterol: 20 milligrams
  • Sodium: 150 milligrams
  • Total Carbohydrates: 14 grams
  • Dietary Fiber: 5 grams
  • Sugars: 5 grams
  • Protein: 8 grams

Weight Watchers SmartPoints

Per Serving: 5 SmartPoints (using the WW PersonalPoints™ system)

Additional Information

1. Health Benefits:

  • Tomatoes are rich in antioxidants like lycopene, which may help reduce the risk of chronic diseases and improve heart health.
  • Cucumbers are hydrating and low in calories, providing a refreshing crunch while aiding in digestion and hydration.
  • Avocados offer healthy fats, which are beneficial for heart health and help in absorbing fat-soluble vitamins.
  • Mozzarella provides protein and calcium, contributing to bone health.
  • Basil contains anti-inflammatory properties and is a good source of vitamins A and K.

2. Tips for Preparation:

  • Make-Ahead: The salad can be prepared a few hours in advance. However, add the pesto just before serving to prevent the avocado from browning.
  • Storage: Store leftover salad in an airtight container in the refrigerator for up to 2 days. The pesto can be stored separately to maintain its freshness.

3. Variations:

  • Add Protein: For an extra boost of protein, consider adding grilled chicken breast or chickpeas.
  • Nuts: Substitute pine nuts with walnuts or almonds for a different flavor and crunch.

4. Serving Suggestions:

  • As a Light Lunch: This salad is a satisfying and nutritious option for a light lunch.
  • As a Side Dish: Pair with grilled fish or chicken for a complete meal.
  • As a Topping: Use it as a topping for whole grain toast or quinoa bowls for added flavor and texture.

Thank you for exploring this delicious and healthy Tomato, Cucumber, and Avocado Salad with Mozzarella and Basil Pesto. We hope you find it a refreshing addition to your culinary repertoire and enjoy its vibrant flavors while staying on track with your Weight Watchers goals!