Introduction
This Avocado and Spinach Egg Salad is a fresh and nutritious twist on the traditional egg salad. Creamy avocado replaces mayo, providing healthy fats and a velvety texture. Spinach adds a nutrient boost, while hard-boiled eggs provide protein, making this salad a perfect option for a light lunch, snack, or sandwich filling. The combination of flavors and textures results in a refreshing and satisfying meal that is both indulgent and wholesome.
Origin and Cultural Significance
Egg salad has long been a staple in Western cuisine, often found in sandwiches, on salads, or served as a dip. This updated version draws inspiration from modern health-conscious trends that emphasize fresh ingredients, such as avocados and leafy greens, which have become popular superfoods in many diets. The creamy avocado not only enhances the texture but also contributes to a more health-forward approach to the classic dish.
Ingredients (Serves 2-4)
- 4 large eggs
- 1 ripe avocado, peeled and diced
- 2 cups fresh baby spinach, chopped
- 2 tablespoons Greek yogurt (optional for creaminess)
- 1 tablespoon lemon juice
- 1 teaspoon Dijon mustard
- 1 tablespoon olive oil
- Salt and pepper to taste
- Fresh herbs (such as dill, parsley, or chives) for garnish
Optional Additions
- Red Onion: Finely chop for an extra crunch and a bit of sharpness.
- Cucumber: Adds a refreshing crunch and moisture.
- Cherry Tomatoes: For a burst of sweetness and color.
- Feta Cheese: For a salty, tangy contrast to the creamy avocado.
- Crumbled Bacon: For extra indulgence and a smoky flavor.
Tips for Success
- Perfect Hard-Boiled Eggs: Place eggs in a pot of cold water, bring to a boil, then reduce to a simmer and cook for 9-10 minutes. Immediately transfer to ice water to stop the cooking and make peeling easier.
- Ripe Avocado: Ensure the avocado is ripe but still firm so it holds its shape in the salad.
- Mix Gently: Combine ingredients carefully to avoid over-mashing the avocado, keeping the salad chunky and textured.
- Serve Fresh: This salad is best served fresh, as avocado can brown over time.
Instructions
- Boil the Eggs: Place eggs in a pot of cold water and bring to a boil. Once boiling, reduce the heat to a gentle simmer and cook for 9-10 minutes. Transfer the eggs to a bowl of ice water to cool for a few minutes, then peel and chop them into bite-sized pieces.
- Prepare the Salad: In a large bowl, combine the chopped eggs, diced avocado, and chopped spinach.
- Make the Dressing: In a small bowl, whisk together the lemon juice, Dijon mustard, olive oil, and Greek yogurt (if using). Season with salt and pepper to taste.
- Combine and Serve: Pour the dressing over the egg, avocado, and spinach mixture. Gently fold the ingredients together until everything is coated evenly. Garnish with fresh herbs such as dill, parsley, or chives.
- Serve Options: Serve the salad on its own, in a sandwich, or over whole-grain toast for a more filling meal.
Description
This Avocado and Spinach Egg Salad is creamy, fresh, and full of vibrant flavors. The avocado provides a luscious texture, perfectly complementing the rich egg yolks, while the spinach adds a touch of freshness. The Dijon mustard and lemon juice bring a slight tang to balance the richness of the eggs and avocado. It’s a versatile dish that can be enjoyed as a light lunch or a more substantial meal when paired with bread or vegetables.
Nutritional Information (Per Serving)
- Calories: ~250-300 kcal
- Protein: ~12g
- Fat: ~20g (from healthy fats)
- Carbohydrates: ~10g
- Fiber: ~6g
- Sodium: ~200mg (varies with added salt)
- Rich in: Vitamins A, K, and C from spinach; healthy fats from avocado; protein from eggs
Embracing Healthful Indulgence
This egg salad embraces both indulgence and health by combining nutrient-dense ingredients such as avocado and spinach. The healthy fats from avocado support heart health, while the eggs provide a great source of protein. Spinach adds a boost of vitamins and antioxidants, making this dish a well-rounded option for those who want to enjoy a flavorful meal while maintaining a balanced diet.