Spinach-Avocado Salad
A fresh, nutritious spinach and avocado salad highlighted by toasted sesame seeds and a tangy lemon dressing, perfect for a light lunch or healthy side dish.
Ingredients
- 1/4 cup sesame seed ⓘ
- 10 oz spinach, torn in bite size pieces ⓘ
- 2 hard-cooked eggs, chopped ⓘ
- 1 small onion, thinly sliced and separated in rings ⓘ
- 1/2 medium avocado, cut in 1/2-inch pieces ⓘ
- 1 hard-cooked egg, sliced ⓘ
- 2 to 3 tablespoons lemon juice ⓘ
- 1/4 cup vegetable oil ⓘ
- 1/2 teaspoon salt ⓘ
- dash of pepper ⓘ
Instructions
- Toast sesame seeds in an ungreased shallow pan in a 350°F oven, stirring occasionally, until golden, about 8 to 10 minutes.
- In a large bowl, combine torn spinach, chopped hard-cooked eggs, and thinly sliced onion rings.
- Add the avocado pieces and sliced hard-cooked egg to the bowl.
- In a small bowl, whisk together lemon juice, vegetable oil, salt, and pepper to make the dressing.
- Pour the dressing over the salad and toss gently to combine.
- Sprinkle the toasted sesame seeds over the top before serving.
Tips & Substitutions
For added flavor, consider using toasted sunflower seeds or walnuts instead of sesame seeds. If you're short on time, pre-packaged hard-cooked eggs can be a great shortcut. Make sure the spinach is fresh and washed thoroughly; wilted leaves can affect the salad's texture. You can also add other Mediterranean recipes like Frittata With Broccoli And Potatoes for a complete meal.
Serving Suggestions
This salad pairs beautifully with grilled chicken or fish for a light yet satisfying meal. Serve it alongside crusty bread or as part of a larger spread with other vegetarian recipes. It also makes a great picnic option due to its fresh ingredients and vibrant flavors.
Storage & Reheating
Store any leftover salad in an airtight container in the refrigerator for up to 2 days. The avocado may brown slightly, so it's best to add it fresh before serving. To reheat, gently warm the salad in a skillet over low heat, but it's most refreshing when served cold.
Nutrition & Diet Analysis (per serving)
Each serving of Spinach-Avocado Salad contains roughly 703 calories, with 12g protein, 101g carbohydrates, and 30g fat. It is an excellent source of protein (23% of the Daily Value), vitamin A (21% of the Daily Value), and iron (20% of the Daily Value), and a good source of potassium and vitamin C. Note that it is relatively high in sodium, at 2295mg per serving (100% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I make this salad ahead of time?
While you can prepare the dressing and chop the vegetables in advance, it's best to assemble the salad just before serving to keep the spinach fresh and the avocado from browning. If needed, store the components separately and combine them when ready to eat.
What can I substitute for avocado?
If you're not a fan of avocado, you can substitute it with diced cucumber or artichoke hearts for a different texture and flavor. Alternatively, creamy goat cheese can add richness to the salad, complementing the other ingredients beautifully.
Is this salad suitable for a gluten-free diet?
Yes, this Spinach-Avocado Salad is naturally gluten-free, making it a great option for those with gluten sensitivities. Just ensure that any added ingredients, like dressings or extras, are also gluten-free for a completely safe meal.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).