Black Bean, Avocado, Cucumber, and Tomato Salad


I thought I’d use this post to highlight the importance of “good” fats.  Avocado is high in unsaturated fats.  These can be very helpful for a balanced diet if used in moderation.  Fats are calorie dense but they increase satiety.  If you had a choice between a meal and a snack that is carbohydrate dense or protein/fat dense, the latter will make you feel more full and lead to less eating later.  This is only true if you eat the same number of calories however.  The difficult thing is that 100 calories of pretzels will look like more food than 100 calories of avocado.  The main difference comes an hour later.  If you ate the pretzels you’re more likely to reach for another 100 calories (or more) while if you ate the avocado you’re more likely to not be hungry.  These kinds of food choices can have a major intake on how difficult it is to cut calories.  If you make the right food choices, cutting the calories is much easier.  Generally that means less carbs and more good fats like avocado.  So enjoy!

Black Bean, Avocado, Cucumber and Tomato Salad

Servings: 10 • Serving Size: 1/2 cup
Calories: 126.9 • Fat: 5.7 g • Protein: 5.0 g • Carb: 16.0 g • Fiber: 6.7 g


  • 1 seedless cucumber, peeled and diced
  • 2 medium ripe tomatoes, diced
  • 2 hass avocados, diced
  • 15.5 oz can black beans, rinsed and drained
  • 2 tbsp red onion, minced
  • 2 tbsp cilantro, minced
  • 2 limes, juice of
  • salt and fresh pepper

Combine all the ingredients and season with salt and pepper to taste. Keep refrigerated until ready to serve. Makes 5 cups.

3 thoughts on “Black Bean, Avocado, Cucumber, and Tomato Salad

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