For those looking to shed a few pounds without compromising on taste, this Fresh Vegetable and Egg Salad with Vegan Avocado Dressing is a culinary delight that not only satisfies your taste buds but also supports your weight loss goals. This dish combines the hearty goodness of eggs with the freshness of vegetables and a creamy vegan avocado dressing, making it an ideal meal for dinner or a nutritious lunch.
Ingredients
- Tomatoes: 3 large, diced
- Eggs: 5, hard-boiled and chopped
- White Onion: 1, thinly sliced
- Green Onions: A bunch, chopped
- Fresh Parsley: A handful, finely chopped
- Avocado: 1 large, peeled and pitted
- Greek Yogurt: 2 tablespoons (substitute with a vegan yogurt to keep it entirely vegan)
- Garlic: 1 clove, minced
- Olive Oil: 2 tablespoons
- Salt: To taste
- Lemon Juice: From one lemon (optional, for added tanginess)
Instructions
- Prepare the Dressing:
- In a blender, combine the avocado, Greek yogurt (or vegan substitute), minced garlic, olive oil, and a pinch of salt. Blend until smooth. For a zestier flavor, add a squeeze of lemon juice to the mix. Set aside.
- Compose the Salad:
- In a large mixing bowl, add the diced tomatoes, chopped eggs, sliced white onion, green onions, and fresh parsley. Toss gently to mix the ingredients.
- Add the Dressing:
- Pour the creamy avocado dressing over the salad ingredients. Mix thoroughly, ensuring that the vegetables and eggs are well-coated with the dressing. Adjust the seasoning with more salt or lemon juice, according to your taste.
- Chill and Serve:
- Let the salad chill in the refrigerator for about 30 minutes to blend the flavors and serve cold.
Serving Suggestions
- Portion Size: This recipe serves four as a main dish or six as a side salad. If serving as part of a larger meal, it pairs beautifully with a light soup or grilled fish for a balanced dinner.
- Accompaniments: Consider serving this salad with a side of crusty whole-grain bread or a small bowl of quinoa for a complete meal that includes an extra boost of fiber and protein.
- Presentation: Serve in a large, clear bowl to showcase the vibrant colors of the vegetables. Garnish with additional green onions or a sprinkle of paprika for an extra touch of elegance.
Nutrition Information
- Caloric Content: Each serving is approximately 350 calories, making it a light yet satisfying option.
- Macronutrients: Rich in protein from the eggs, healthy fats from the avocado and olive oil, and a good source of dietary fiber from the vegetables.
- Vitamins and Minerals: High in vitamins A, C, E, and K, thanks to the colorful vegetables and herbs. It also provides iron from the eggs and calcium from the yogurt.
- Health Benefits: The ingredients in this salad support heart health, aid in digestion, and contribute to strong immune function due to their anti-inflammatory properties and wealth of nutrients.
Tips for the Perfect Salad
- Ingredient Freshness: Use fresh, organic ingredients to enhance the flavor and nutritional value of the salad. Particularly, fresh herbs and ripe avocados are crucial for the best taste and texture.
- Dressing Consistency: For a thinner dressing, add a little more lemon juice or a splash of water. For a thicker consistency, increase the amount of avocado.
- Make Ahead: While best served fresh, you can prepare elements of the salad (like the dressing and chopped vegetables) ahead of time. Keep them separate and combine just before serving to maintain freshness.
FAQs
- Can I replace the eggs with another protein source? Absolutely! For a vegan option, tofu is an excellent substitute. If not vegan, shredded chicken breast or canned tuna can work well.
- Is this salad gluten-free? Yes, this recipe is naturally gluten-free, making it suitable for those with gluten sensitivities or celiac disease.
- How long can I store this salad? It’s best eaten fresh, but leftovers can be stored in the refrigerator for up to 24 hours. Note that the dressing may cause the vegetables to become slightly soggy if left to sit for too long.
- Can I freeze the vegan avocado dressing? Freezing may alter the texture of the dressing due to the fat content in the avocado and yogurt. It is recommended to make it fresh and use it within a day or two for best results.
This Fresh Vegetable and Egg Salad with Vegan Avocado Dressing is not only a gateway to healthy eating but also ensures you enjoy what you eat while staying on track with your dietary goals. Enjoy this delightful dish and watch as it becomes a regular in your meal planning.