Egg Tahini Salad: Nutritious Twist for Your Salad
Egg tahini salad, also known as tahini egg salad, is a delicious and nutritious twist on salad recipes. Packed with protein, healthy fats and a variety of essential nutrients, this dish is perfect for a light lunch, snack or even as a side dish to complement your main meals.
The blend of rich tahini, hard-boiled eggs and fresh veggies makes this salad not only satisfying, but also beneficial for your health.
Key ingredients
You can’t make egg tahini salad without eggs and tahini, of course. However, those are far from the only beneficial ingredients in this tahini egg salad recipe.
1. Spring mix lettuce
Spring mix lettuce is a blend of tender, leafy greens, such as arugula, baby spinach and mizuna, all of which are packed with essential vitamins and minerals. Rich in vitamin A, vitamin K and folate, spring mix lettuce supports immune function, helps with vision health and plays a role in bone health.
Studies have shown that consuming leafy greens like spring mix can help reduce the risk of chronic diseases, including cardiovascular disease, by providing antioxidants and anti-inflammatory properties.
2. Sun-dried tomatoes
Sun-dried tomatoes are a concentrated source of antioxidants, especially lycopene, a powerful compound known for its cancer-fighting properties. Lycopene has been shown to help reduce oxidative stress in the body and may lower the risk of prostate cancer.
Additionally, sun-dried tomatoes are a great source of vitamin C, which supports immune health, collagen production and skin health.
3. Green onions
Green onions, also known as scallions, are a nutrient-rich vegetable that provides vitamin C, vitamin K and fiber. They contain sulfur compounds that have been found to support liver health and may help reduce the risk of certain cancers.
Additionally, the antioxidants in green onions help fight oxidative stress and support the immune system.
4. Tahini (ground sesame)
Tahini, made from ground sesame seeds, is an excellent source of healthy fats, particularly polyunsaturated and monounsaturated fats, which are known to improve heart health.
Sesame seeds are also rich in minerals like calcium, magnesium and iron. These nutrients support bone health, regulate blood pressure and help with red blood cell production.
Research has shown that sesame seeds can help lower cholesterol levels and reduce the risk of heart disease.
You can purchase tahini or make your own with this tahini recipe.
5. Apple cider vinegar
Apple cider vinegar (ACV) has long been praised for its potential health benefits, including promoting digestion and aiding in weight management. ACV contains acetic acid, which has been found to improve insulin sensitivity and help regulate blood sugar levels.
It also has antimicrobial properties that can help support gut health.
6. Dijon mustard
Dijon mustard adds a tangy flavor to the salad and is low in calories, making it an excellent condiment for those looking to reduce their calorie intake. It contains antioxidants and anti-inflammatory compounds that help support digestive health and may even aid in reducing the risk of chronic diseases like cancer.
7. Hard-boiled eggs
Eggs are an excellent source of high-quality protein, containing all nine essential amino acids. They are rich in B vitamins, particularly B12, which is essential for nerve function, and they provide choline, a nutrient important for brain health.
Research has revealed that eating eggs can help improve eye health, provide anti-inflammatory benefits and promote muscle strength.
How to make egg tahini salad
Now that you know the incredible health benefits of the ingredients in egg tahini salad, here’s how to make this nutritious and flavorful dish.
Start by placing the sun-dried tomatoes, green onions and lettuce mix into a large bowl. Toss them gently to mix them together.
In a separate bowl, whisk together the tahini, apple cider vinegar, dijon mustard, sea salt and black pepper. Add a little water if necessary to achieve a smooth, pourable consistency.
Pour the tahini-based dressing over the salad mix. Toss everything together until it’s evenly coated.
Finally top your salad with the hard-boiled eggs, and mix it again to coat the salad more evenly with the dressing.
Your egg tahini salad is ready to serve. Enjoy it as a light lunch, a side dish or a snack.
More tahini and egg recipes
If you like this egg tahini salad, here are some other recipes to try:
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Egg Tahini Salad: Nutritious Twist for Your Salad
- Total Time: 10 min
- Yield: 6 1x
- Diet: Gluten Free
Description
This egg tahini salad recipe is a delicious dish on its own or a great side to any meal. Plus, it’s full of healthy fats and high in protein.
Ingredients
- 4 cups spring mix lettuce
- ½ cup chopped sun-dried tomatoes
- ½ cup chopped green onion
- 3 tablespoons tahini (ground sesame)
- 2 tablespoons apple cider vinegar
- 1 tablespoon dijon mustard
- sea salt, to taste
- black pepper, to taste
- 8 hard-boiled eggs, chopped
Instructions
- In a large serving bowl, place lettuce, green onions and sun-dried tomatoes.
- In a separate small bowl, mix tahini, vinegar, mustard, salt and pepper.
- Pour tahini mixture into lettuce and mix.
- Top with hard-boiled eggs.
- Category: Salads
- Method: By hand
- Cuisine: American
Nutrition
- Serving Size: 167g
- Calories: 446
- Sugar: 3.9g
- Sodium: 492mg
- Fat: 34.1g
- Saturated Fat: 6g
- Unsaturated Fat: 28.1g
- Trans Fat: 0g
- Carbohydrates: 18.1g
- Fiber: 7.3g
- Protein: 20.4g
- Cholesterol: 284mg
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2 Comments
It was great to know about it. I eat them everyday. Thank you . Lets me tell you that I trust you one hundred percent
This is one of my favorite salads! This and a piece of grilled chicken, yum yum.