Name: Simple & Zesty Mediterranean Avocado Egg Salad
Prep time: 10 min
Cook time: 12 min
Total time: 22 min
Cuisine: Mediterranean
Ingredients: 2 ripe Avocados; 4 Hard-Boiled Eggs; 1 Red Onion, finely chopped; 1 cup Cherry Tomatoes, halved; 2 tablespoons Fresh Parsley, minced; 2 tablespoons Lemon Juice; 1 tablespoon Olive Oil; Salt and Pepper to taste

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What if I told you that the right combination of avocados, eggs, and Mediterranean spices can not only tantalize your taste buds but also enhance your well-being?

Recent studies suggest that meals rich in healthy fats can significantly boost brain function and improve heart health, making the Simple & Zesty Mediterranean Avocado Egg Salad a perfect upgrade to your diet. This satisfying salad is more than just a meal; it’s a nutritious experience waiting to happen.

Ingredients List

Avocados: Creamy and rich, avocados provide healthy monounsaturated fats that support heart health. Choose ripe avocados for the best flavor and texture.
Hard-Boiled Eggs: Packed with protein and essential amino acids, hard-boiled eggs add a satisfying bite. Opt for pasture-raised eggs for added nutrients.
Red Onion: This vegetable adds a sharp yet sweet crunch, cutting through the creaminess of the avocado. If you’re sensitive to raw onion, try using green onions instead.
Cherry Tomatoes: Sweet and juicy, cherry tomatoes add a burst of flavor and a pop of color. Grape tomatoes are a great substitute if needed.
Fresh Parsley: With its bright taste and lush green color, parsley enhances flavor and provides antioxidants. For a different flavor profile, try basil or cilantro.
Lemon Juice: Freshly squeezed lemon juice adds acidity that brightens the overall dish. If you’re short on fresh lemons, bottled lemon juice is fine in a pinch.
Olive Oil: A drizzle of extra virgin olive oil rounds out the flavors with its nutty richness. For a lighter option, use avocado oil instead.
Salt and Pepper: Essential for seasoning, these form the foundation of any good dish. Sea salt and freshly cracked black pepper will elevate your flavors.

Timing

Preparation Time: 10 minutes
Cooking Time: 10-12 minutes (for hard-boiling the eggs)
Total Time: 20-25 minutes

This refreshing salad can be prepared in the time it takes to brew a cup of coffee, making it an easy option for a busy day.

Step-by-Step Instructions

Step 1: Boil the Eggs

To hard-boil the eggs, place them in a pot and cover with cold water. Bring to a rolling boil, then cover and remove from heat. Allow them to sit for 9-12 minutes. The longer they sit, the firmer the yolk will be.

Step 2: Prepare the Avocado

While the eggs are cooking, cut the ripe avocados in half, remove the pit, and scoop the flesh into a mixing bowl. Use a fork to mash it to your desired consistency; smooth or chunky works well.

Step 3: Chop the Veggies

Finely chop the red onion and cut the cherry tomatoes in halves or quarters depending on their size. Mince the parsley as finely as you prefer.

Step 4: Peel the Eggs

Once the eggs are cooked and cooled, peel them under running water for ease. Chop them into small pieces.

Step 5: Combine Ingredients

In the mixing bowl with the mashed avocado, add the chopped eggs, red onion, tomatoes, parsley, olive oil, lemon juice, salt, and pepper. Gently fold these ingredients together until well mixed; avoid mashing too hard to keep some textures intact.

Step 6: Taste and Adjust

Before serving, taste your salad and adjust the seasonings. You may want to add a touch more lemon juice for acidity or salt for flavor enhancement.

Nutritional Value / Health Benefits

Avocado: Rich in heart-healthy fats and fiber, avocados help lower cholesterol and promote a healthy digestive tract.
Eggs: They are an excellent source of high-quality protein and essential nutrients like choline that support brain health.
Tomatoes: Their lycopene content promotes eye health and may reduce the risk of heart disease.
Parsley: Contains antioxidants that may help reduce inflammation and support overall health.
Olive Oil: Known for its anti-inflammatory properties, olive oil is beneficial for heart health and may improve brain function.

Healthier Alternatives

Greek Yogurt: Swap creaminess by using Greek yogurt instead of olive oil for a tangy, protein-packed twist.
Chickpeas: Add or substitute chickpeas for a plant-based protein alternative; they also contribute a nice texture.
Vegan Mayonnaise: For a non-dairy creamy texture, mix in vegan mayonnaise as a replacement for olive oil or to enhance richness.

Serving Suggestions

As a Sandwich Filling: Use the salad as a filling for pita or whole grain sandwiches for a hearty lunch.
On Greens: Serve it over a bed of mixed greens or arugula for an elegant salad option.
In Lettuce Cups: Use crisp lettuce leaves like romaine or butter lettuce for a fresh, low-carb wrap.
With Whole Grain Crackers: Pair the salad with whole-grain crackers for a nutritious snack or appetizer.

Common Mistakes to Avoid

Overcooking the Eggs: This can lead to a greenish ring around the yolk and a rubbery texture. Stick to the recommended sitting time for best results.
Using Unripe Avocados: They will lack the creaminess that makes the salad delectable. Look for slightly soft avocados when squeezed gently.
Not Seasoning Enough: Remember that seasoning throughout the cooking process emphasizes flavors. Don’t shy away from salt and pepper if necessary.

Storing Tips

Refrigerate Promptly: The salad can be stored in an airtight container in the fridge for up to 2 days.
Avoid Freezing: The texture of the avocado will change when frozen, making it unappetizing once defrosted.
Use Lemon Juice Wisely: Adding extra lemon juice can help delay browning of the avocados, preserving their vibrant color and freshness.

Conclusion

The Simple & Zesty Mediterranean Avocado Egg Salad combines health benefits with flavor, making it a must-try dish. Ready in under 30 minutes, it’s suitable for a light meal, snack, or side. Try out this delicious recipe and discover a new favorite!

FAQs

A: Q: Can I make this egg salad ahead of time?

A: Yes, this salad stores well in the fridge for up to two days. Just remember to add a bit more lemon juice before serving to keep the avocado bright.

B: Q: What can I substitute if I don’t like avocado?

A: If you’re not a fan of avocado, you might try mashed chickpeas or silken tofu for a creamy texture, though the flavors will differ significantly.

C: Q: Is this recipe suitable for meal prep?

A: Absolutely! It’s easy to portion out into meal containers for grab-and-go lunches or snacks.

With these tips and tricks, you’re well on your way to creating a mouth-watering Mediterranean Avocado Egg Salad that will impress not only your palate but also your well-being!