Avocado Salad With Ginger-Miso Dressing

Healthy Recipe:

Low sodium = no more than 140 mg of sodium per serving

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


    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)


To make the dressing, in a blender or food processor, combine the tofu, soy milk, ginger, soy sauce, miso and mustard. 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)
Calories 76 Cholesterol 0 mg
Protein 3 g Sodium 131 mg
Carbohydrate 7 g Fiber 3 g
Total fat 5 g Potassium 356 mg
Saturated fat 1 g Calcium 102 mg
Monounsaturated fat 3 g

April 3, 2006

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