🥗 Mediterranean Bean & Egg Salad
📝 Ingredients:
- 2 eggs, boiled to your preference (jammy or hard-boiled)
- 1 cup canned white beans (drained & rinsed; e.g., cannellini or navy beans)
- ½ cup cherry tomatoes, halved
- ¼ cup black olives (Kalamata or similar), pitted
- ¼ small red onion, thinly sliced
- 1 tablespoon fresh dill, chopped (or parsley as an alternative)
- 1 tablespoon extra virgin olive oil
- 1 teaspoon red wine vinegar or lemon juice
- Salt & freshly ground black pepper, to taste
🍽️ Description:
This Mediterranean Bean & Egg Salad blends creamy white beans, juicy tomatoes, briny olives, and fresh herbs with protein-rich eggs. It’s dressed simply with olive oil and a splash of vinegar or lemon for brightness. Perfect served chilled or at room temperature, this salad delivers on both taste and nutrition—ideal for meal prep, lunchboxes, or a quick summer meal.
👨🍳 Instructions:
- Boil the Eggs:
Place eggs in a pot of water. Bring to a boil, then reduce to a simmer:- For jammy eggs: simmer 6–7 minutes
- For hard-boiled: simmer 10–12 minutes
Transfer to an ice bath immediately after cooking. Peel and cut into halves or quarters.
- Prepare the Salad Base:
In a mixing bowl, combine beans, cherry tomatoes, black olives, red onion, and chopped dill. - Dress It Up:
Drizzle olive oil and vinegar or lemon juice over the mixture. Season with salt and pepper. Toss gently to combine. - Add the Eggs:
Top the salad with the sliced boiled eggs. Drizzle a little extra olive oil if desired. - Serve:
Enjoy immediately or refrigerate for 30 minutes to let the flavors meld.
📝 Notes:
- Use high-quality olive oil for the best flavor.
- Add feta cheese or avocado for extra creaminess.
- For a more filling salad, serve over greens or quinoa.
- Red onions can be soaked in water for 5–10 mins to mellow their sharpness.
💡 Tips:
- Beans should be well-rinsed to avoid excess sodium and improve taste.
- Fresh herbs like parsley, basil, or mint can be used instead of dill.
- Customize with other Mediterranean veggies: cucumber, roasted red pepper, or artichoke hearts.
- For meal prep, store salad and eggs separately and assemble just before eating.
🍽️ Servings:
Makes 2 servings as a main dish, or 4 servings as a side.
🔢 Nutritional Info (per serving, approx., main dish portion):
- Calories: 320 kcal
- Protein: 17g
- Carbohydrates: 22g
- Fiber: 6g
- Fat: 20g
- Sodium: 450mg
- Cholesterol: 185mg
✅ Health Benefits:
- High in protein: Eggs + beans = muscle-supporting and satisfying.
- Rich in fiber: White beans promote digestion and fullness.
- Healthy fats: Olive oil and olives are great for heart health.
- Low glycemic: Supports stable blood sugar.
- Nutrient-dense: Loaded with B vitamins, antioxidants, and iron.
❓ Q&A:
Q: Can I make it ahead of time?
A: Yes! It holds well in the fridge for up to 2 days. For best texture, add eggs just before serving.
Q: What beans can I substitute?
A: Chickpeas, butter beans, or even lentils work well in place of white beans.
Q: Is it vegan?
A: No, but you can omit the eggs and add avocado or tofu for a vegan-friendly option.
Q: How can I make it more filling?
A: Add quinoa, couscous, or serve it in a whole grain wrap.
Q: Is it good for weight loss?
A: Absolutely! It’s high in fiber and protein, low in carbs, and keeps you full longer—great for portion control and balanced eating.