By Egg Spinach Salad is a wholesome, nutritious, and flavorful dish that combines the richness of boiled eggs with the freshness of tender spinach leaves. This salad is not only packed with proteins, vitamins, and minerals but is also light on the stomach, making it an ideal choice for health-conscious individuals. Whether you’re looking for a quick meal or a healthy side dish, this salad fits the bill.
Ingredients
For the Salad:
- 4 large eggs
- 2 cups fresh spinach leaves (washed and dried)
- ½ cup cherry tomatoes, halved
- ½ cucumber, sliced thinly
- ¼ red onion, finely sliced
- ¼ cup crumbled feta cheese (optional)
- 1 tablespoon sunflower seeds or chopped walnuts (for crunch)
For the Dressing:
- 2 tablespoons extra virgin olive oil
- 1 tablespoon apple cider vinegar or lemon juice
- 1 teaspoon Dijon mustard
- 1 teaspoon honey (optional for slight sweetness)
- Salt and pepper to taste
Preparation Steps
Step 1: Boil the Eggs
Start by boiling the eggs. Place the eggs in a saucepan and cover with water. Bring the water to a boil on medium-high heat. Once it starts boiling, turn off the heat, cover the pot with a lid, and let the eggs sit for about 10–12 minutes. After that, transfer them into cold water to stop the cooking process. Once cooled, peel the eggs and cut them into halves or quarters.
Step 2: Prepare the Vegetables
While the eggs are boiling, wash and dry the spinach leaves thoroughly. If using baby spinach, you don’t need to chop them. For mature spinach, you may want to roughly chop the leaves. Slice the cherry tomatoes, cucumber, and red onion. If you want a more tangy taste, soak the sliced onions in a little vinegar for 5 minutes and then drain before adding them to the salad.
Step 3: Make the Dressing
In a small bowl or jar, whisk together the olive oil, apple cider vinegar (or lemon juice), Dijon mustard, honey (if using), salt, and pepper. Mix until the dressing is emulsified and smooth. Taste and adjust the seasoning according to your preference.
Step 4: Assemble the Salad
In a large mixing bowl or salad plate, lay down the bed of spinach leaves. Add the cherry tomatoes, cucumbers, and onions evenly over the spinach. Gently place the boiled egg quarters on top. Sprinkle the crumbled feta cheese and sunflower seeds (or walnuts) over the salad for added texture and flavor.
Step 5: Add Dressing and Toss
Drizzle the dressing over the salad just before serving. Toss lightly to combine all the ingredients, ensuring the dressing coats the spinach and vegetables well. Be gentle to avoid breaking the eggs.
Tips and Variations
- Protein Boost: You can add grilled chicken breast or chickpeas for extra protein if you’re planning to make it a complete meal.
- Creamy Dressing: Substitute the vinaigrette with a yogurt-based dressing or a light Caesar dressing for a creamy touch.
- Add Fruits: Sliced apples, oranges, or pomegranate seeds can be added for a sweet and tangy flavor contrast.
- Spice it Up: Add a dash of chili flakes or freshly ground black pepper for a spicy kick.
- Low-Calorie Option: Skip the cheese and nuts to reduce calories while retaining nutrients.
Health Benefits
This Egg Spinach Salad is not only tasty but also offers several health benefits:
- Eggs are an excellent source of high-quality protein and contain essential nutrients such as vitamin B12, vitamin D, and choline, which supports brain function.
- Spinach is rich in iron, calcium, magnesium, and antioxidants like beta carotene, which help reduce inflammation and boost immunity.
- Olive oil is heart-healthy and contains monounsaturated fats, which support cardiovascular health.
- Tomatoes and cucumbers are hydrating and packed with vitamins A and C.
Serving Suggestions
Serve this salad chilled for the best flavor. It can be paired with a slice of toasted whole-grain bread, a bowl of soup, or even a light pasta dish. It’s also great as a pre-workout meal or a post-workout snack due to its balanced mix of protein and nutrients.
Conclusion
Egg Spinach Salad is a simple yet versatile recipe that can be made in under 20 minutes. It’s ideal for busy weekdays or a lazy weekend brunch. With its vibrant colors, variety of textures, and nutrient-packed ingredients, it’s a salad that satisfies both the palate and the body. Whether you’re trying to eat clean, lose weight, or just enjoy a flavorful dish, this recipe is a must-try.
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