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Plate of egg salad on a pink table top with a glass of water in the left hand corner. | Hurry The Food Up

Healthy Egg Salad

Course: Lunch, Main Course, Salads
Time: Max 20 min
Calories: 150 - 450 kcal
Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes
Servings: 2 people
Calories: 446kcal
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Ingredients

  • ½ cup quinoa
  • 4 eggs
  • cup beets (thinly sliced into semi circles, about ½ a beetroot, pre-cooked works too)
  • 3 tbsp white vinegar
  • 3 cups salad greens
  • 1 tbsp olive oil
  • ½ tbsp honey
  • 1 tsp apple vinegar
  • ¼ tsp salt
  • 2 oz low fat feta cheese or low fat goats cheese (crumbled)
  • 1 handful parsley leaves
  • Pepper to taste

Instructions

  • Cook the quinoa according to packet instructions. We use 2 parts water to 1 part quinoa. Bring to boil, simmer, and when water has evaporated then take off heat and cover with a tea towel for about 5 minutes.
    ½ cup quinoa
  • In a small pot with boiling water add the eggs. Cook for 6 minutes and 30 seconds for a jammy egg with slightly liquid yolk in the centre or 7 minutes for a firmer yet still jammy egg. Then take eggs out into ice water to cool. Once cold, peel them.
    4 eggs
  • Meanwhile, add the thinly sliced beets to a small pot and cover them with water. The water should top the beets by ½ an inch. Add two big pinches of salt and the white vinegar. Once the liquid boils, let it simmer for 3 minutes. Immediately take beets off the hot liquid. If using pre-boiled beets then slice and leave to sit in the same amount of hot water and vinegar.
    ⅓ cup beets, 3 tbsp white vinegar
  • Mix olive oil, honey, apple vinegar and ¼ tsp salt.
    1 tbsp olive oil, ½ tbsp honey, 1 tsp apple vinegar, ¼ tsp salt
  • Plate the salad with the salad greens, beets, crumbled cheese, parsley leaves and eggs cut in half or fourths. Give the ingredients a good sprinkle of salt and black pepper. Finish the dish with the dressing.
    3 cups salad greens, 2 oz low fat feta cheese or low fat goats cheese, 1 handful parsley leaves, Pepper to taste

Nutrition

Calories: 446kcal | Carbohydrates: 39g | Protein: 24g | Fat: 22g | Saturated Fat: 6g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 9g | Trans Fat: 1g | Cholesterol: 343mg | Sodium: 706mg | Potassium: 554mg | Fiber: 4g | Sugar: 7g | Vitamin A: 1339IU | Vitamin C: 18mg | Calcium: 86mg | Iron: 4mg