Heart-Healthy Tomato and Boiled Egg Salad
Brighten up your mealtime with this Heart-Healthy Tomato and Boiled Egg Salad, a vibrant dish packed with nutrient-rich ingredients and bold, refreshing flavors. Perfectly hard-boiled eggs are paired with juicy cherry tomatoes, crisp cucumber, creamy avocado, and baby spinach, creating a satisfying base for this wholesome salad. Thinly sliced red onion and a drizzle of zesty dressing made with extra virgin olive oil, fresh parsley, garlic, and lemon juice add depth and complexity to every bite. Ready in just 20 minutes, this quick and easy recipe is ideal for a light lunch or as a nutritious side dish. With its combination of heart-friendly ingredients and simple preparation, this salad is a delicious way to boost your health without sacrificing taste.
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Recipe Information
Ingredients
- 4 pieces large eggs
- 2 cups cherry tomatoes
- 1 medium cucumber
- 0.5 medium red onion
- 1 medium avocado
- 3 cups baby spinach
- 2 tablespoons extra virgin olive oil
- 1 tablespoon lemon juice
- 2 tablespoons fresh parsley
- 1 clove garlic
- 0.25 teaspoon ground black pepper
- 0.25 teaspoon salt
Instructions
Start by boiling the eggs. Place the eggs in a small saucepan and cover them with water. Bring the water to a boil over medium-high heat, then reduce the heat to a simmer. Cook for 9 minutes for hard-boiled eggs.
Meanwhile, prepare the vegetables: halve the cherry tomatoes, thinly slice the cucumber and red onion, and chop the avocado into bite-sized pieces.
Finely chop the fresh parsley and mince the garlic clove.
Once the eggs are cooked, transfer them to an ice water bath to cool. Peel the shells once the eggs are completely cool and slice them into quarters.
In a large salad bowl, layer the baby spinach, cherry tomatoes, cucumber, red onion, and sliced boiled eggs.
In a small bowl, whisk together the olive oil, lemon juice, minced garlic, chopped parsley, salt, and black pepper to create the dressing.
Drizzle the dressing over the salad and gently toss to combine, ensuring all the ingredients are evenly coated.
Serve immediately for the freshest flavor. This salad pairs well with a slice of whole-grain bread or as a side dish for a heart-healthy meal.
Nutrition Facts
Calories |
904 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 71.1 g | 91% | |
| Saturated Fat | 13.4 g | 67% | |
| Polyunsaturated Fat | 2.8 g | ||
| Cholesterol | 744 mg | 248% | |
| Sodium | 979 mg | 43% | |
| Total Carbohydrate | 47.6 g | 17% | |
| Dietary Fiber | 18.4 g | 66% | |
| Total Sugars | 15.4 g | ||
| Protein | 34.3 g | 69% | |
| Vitamin D | 4.0 mcg | 20% | |
| Calcium | 317 mg | 24% | |
| Iron | 10.0 mg | 56% | |
| Potassium | 2196 mg | 47% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
