Spinach salad

Spinach Salad with Eggs and Tomatoes – A Healthy Indulgence on a Plate

Preparation time: 10 minutes
Cooking time: 10 minutes
Total time: 20 minutes
Servings: 2

Step into the vibrant world of fresh salads with this simple yet flavorful spinach salad. This recipe is perfect for a quick meal or as a healthy snack during the day, making it an excellent choice for those looking to improve their diet. Spinach, rich in nutrients, is a staple ingredient that brings not only freshness but also a host of health benefits. So, let's get to work!

Ingredients

- 350 g fresh green spinach
- 2 eggs
- 1 large ripe tomato
- 1-2 tablespoons vinegar (preferably balsamic or wine)
- 2-3 tablespoons extra virgin olive oil
- Salt, to taste

Ingredient Details

Spinach: This leafy green is a true superfood, packed with vitamins A, C, K, iron, and calcium. Buy fresh spinach with firm, green leaves, free from yellow spots or signs of decay.

Eggs: Boiled eggs are an excellent source of protein, and cooking them perfectly is essential. Choose fresh eggs, and for boiling, a trick is to add them to cold water and bring to a gentle boil.

Tomato: Opt for a seasonal tomato, as its flavors will enrich the salad with a sweet and fresh taste.

Vinegar and olive oil: These will add a touch of acidity and a note of refinement to your salad. Extra virgin olive oil is a staple ingredient in healthy cooking, full of antioxidants.

Preparation Steps

1. Washing and Preparing the Spinach:
Start by carefully washing the spinach under a stream of cold water. Make sure to remove any impurities or sand. After washing, gently dry it with a kitchen towel or in a salad spinner. Tear the leaves into smaller pieces for easier incorporation into the salad.

2. Boiling the Eggs:
Place the eggs in a small pot and cover them with cold water. Bring the water to a boil, then reduce the heat and let them simmer for 9-10 minutes for hard-boiled eggs. Once done, transfer them to a bowl of cold water to stop the cooking process. Let them cool for 5 minutes, then peel and slice.

3. Preparing the Tomato:
Wash the tomato and slice it thinly. If desired, you can remove the seeds for a finer texture.

4. Assembling the Salad:
In a large bowl, add the torn spinach, sliced tomato, and boiled eggs. Drizzle with vinegar and olive oil, then season with salt to taste. Gently toss to avoid breaking the egg slices and to combine the flavors.

5. Serving:
You can serve the salad immediately as a light main dish or as a side with grilled fish or lean meat. The spinach salad is delicious cold, so feel free to prepare it a few hours ahead of serving.

Serving Suggestions

For an extra burst of flavor, you can add some toasted sunflower seeds or nuts for a crunchy texture. Additionally, add some cubes of feta cheese or mozzarella to turn the salad into a complete meal.

Variations

If you want to experiment, you can replace the eggs with sliced avocado or goat cheese. You can also add other vegetables like cucumbers or bell peppers for an extra splash of color and nutrients.

Frequently Asked Questions

- Can I use frozen spinach?
Yes, but make sure to thaw it and squeeze out excess water before use.

- How can I store the salad?
The spinach salad is best served fresh, but it can be stored in an airtight container in the refrigerator for 1-2 days.

- What are the benefits of spinach?
Spinach is rich in antioxidants and has anti-inflammatory properties. It is also beneficial for bone health and the cardiovascular system.

Calories and Nutritional Benefits

A serving of this salad contains approximately 200-250 calories, depending on the oil used and optional add-ins. It is a low-calorie option but rich in vitamins and minerals, contributing to a balanced diet.

Conclusion

Spinach salad with eggs and tomatoes is an excellent choice for those looking for a quick, healthy, and flavorful meal. Try it and enjoy the freshness of your ingredients! Don't forget to customize your recipe with your favorite ingredients and share the result with friends and family. Enjoy your meal!