Mediterranean Diet Tomato and Boiled Egg Salad
Bright, fresh, and packed with Mediterranean flavors, this Tomato and Boiled Egg Salad is a simple yet satisfying dish that’s perfect for lunch, brunch, or a light dinner. Juicy, diced tomatoes, creamy boiled eggs, thinly sliced red onion, and briny Kalamata olives come together in a vibrant medley of textures and tastes, topped off with fresh parsley and basil for an herbal burst. The homemade dressing of extra virgin olive oil and zesty lemon juice ties everything together, making this salad a nutrient-dense option that’s both heart-healthy and delicious. Ready in just 25 minutes, this Mediterranean diet-friendly recipe is a wonderful way to embrace wholesome, flavorful eating. Serve it chilled or fresh with whole-grain bread or hummus for a complete meal!
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Recipe Information
Ingredients
- 4 medium-sized Tomatoes
- 4 large Boiled eggs
- 0.5 medium Red onion
- 2 tablespoons Fresh parsley
- 1 tablespoon Fresh basil
- 3 tablespoons Extra virgin olive oil
- 1 tablespoon Lemon juice
- 0.5 teaspoons Salt
- 0.25 teaspoons Black pepper
- 0.5 cup Kalamata olives
Instructions
Place the 4 eggs in a medium-sized pot and cover them with water. Heat on medium-high until the water is boiling, then reduce heat to a simmer and cook the eggs for 9-10 minutes.
Once the eggs are done, transfer them to an ice water bath and let cool for 5-10 minutes. Peel the eggs and set aside.
While the eggs are boiling, rinse and dice the tomatoes into bite-sized pieces. Transfer them to a large salad bowl.
Thinly slice the half red onion and add it to the salad bowl with the tomatoes.
Rinse and finely chop the fresh parsley and basil. Add them to the salad bowl for freshness and flavor.
Slice the boiled eggs into quarters or halves, depending on your preference, and scatter them on top of the salad.
Add the Kalamata olives to the salad, followed by a sprinkle of salt and black pepper for seasoning.
In a small bowl, whisk together the extra virgin olive oil and fresh lemon juice to create the dressing.
Drizzle the dressing evenly over the salad. Gently toss the salad to combine all the ingredients without breaking the boiled eggs.
Serve the salad immediately, or chill it in the refrigerator for 10-15 minutes to let the flavors meld together. This salad pairs perfectly with a slice of whole-grain bread or a side of hummus.
Nutrition Facts
Calories |
1131 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 97.3 g | 125% | |
| Saturated Fat | 17.5 g | 88% | |
| Polyunsaturated Fat | 4.7 g | ||
| Cholesterol | 970 mg | 323% | |
| Sodium | 2936 mg | 128% | |
| Total Carbohydrate | 37.7 g | 14% | |
| Dietary Fiber | 15.0 g | 54% | |
| Total Sugars | 16.6 g | ||
| Protein | 34.5 g | 69% | |
| Vitamin D | 5.9 mcg | 30% | |
| Calcium | 308 mg | 24% | |
| Iron | 9.6 mg | 53% | |
| Potassium | 1616 mg | 34% | |
*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.
