Egg Salad with Olive Oil
Lunch • India
How to Make Egg Salad with Olive Oil (Traditional & Healthy Version)
Egg Salad with Olive Oil is a refreshing and wholesome Indian lunch option, blending the goodness of boiled eggs with crisp vegetables and heart-healthy olive oil. While salads have gained popularity across India, this dish is a modern take on the classic 'anda salad' enjoyed in many households, especially during summer months. The subtle flavors of dhania (coriander), hari mirch (green chilli), and tangy lemon juice make it appealing for both adults and kids. It is often served as a light meal or as a side during festive gatherings like Holi, where fresh and cooling foods are preferred. This Egg Salad with Olive Oil fits well into the Indian palate, offering a balance of protein, fiber, and healthy fats, making it ideal for calorie-conscious eaters. Its versatility allows for regional tweaks, such as adding roasted jeera powder or kala namak for extra zing, reflecting the diverse food culture of India. Easy to prepare, this salad is perfect for those looking for a nutritious and quick lunch, especially for busy weekdays. The use of olive oil instead of mayonnaise or heavy dressings ensures that the dish remains light, heart-friendly, and suitable for people following a vegetarian or low-calorie diet.
Ingredients(for 1 bowl (approx. 150g per serving))
- 4 Eggs (anda)
- 2 tablespoons Olive Oil (extra virgin preferred)
- 1 medium Onion (pyaz, finely chopped)
- 1 medium Tomato (tamatar, diced)
- 1 small Cucumber (kheera, peeled and chopped)
- 2 tablespoons Coriander Leaves (dhania, chopped)
- 1 Green Chilli (hari mirch, finely chopped) - optional
- 1 tablespoon Lemon Juice (nimbu ras)
- 1/4 teaspoon Black Salt (kala namak) - optional
- 1/4 teaspoon Roasted Cumin Powder (bhuna jeera powder) - optional
- to taste Salt (namak)
- 1/4 teaspoon Black Pepper (kali mirch)
Instructions
- 1
Place eggs in a saucepan, cover with water, and boil for 10 minutes. Cool, peel, and chop eggs.
10 minutes
To peel eggs easily, add a pinch of salt to the boiling water.
- 2
Prepare vegetables: finely chop pyaz, tamatar, kheera, dhania, and hari mirch.
5 minutes
Use fresh, crisp vegetables for best texture.
- 3
In a mixing bowl, combine chopped eggs, onion, tomato, cucumber, and coriander leaves.
3 minutes
Mix gently to avoid breaking eggs too much.
- 4
Drizzle olive oil and nimbu ras over the mixture. Add kala namak, roasted jeera powder, salt, and black pepper.
2 minutes
Adjust lemon juice and olive oil to taste.
Why This Dish is Healthy
This dish is a healthy choice due to its high protein content, minimal use of processed ingredients, and inclusion of heart-friendly olive oil. The absence of heavy dressings or mayonnaise keeps calories low, making it ideal for weight management. The variety of vegetables adds fiber and micronutrients, supporting digestive health and immunity.
Egg Salad with Olive Oil is loaded with protein from eggs, healthy fats from olive oil, and essential vitamins from fresh vegetables. Eggs provide B vitamins, choline, and selenium, while olive oil offers monounsaturated fats beneficial for heart health. The salad is rich in fiber, vitamin C, and antioxidants from tomatoes, onion, and coriander, making it a balanced meal for lunch. It is naturally gluten-free and suitable for most diets, but not vegan.
Pro Tips
- 💡Tip 1: Use farm-fresh eggs for best taste and nutritional value.
- 💡Tip 2: Chop vegetables uniformly for even flavor distribution.
- 💡Tip 3: Chill the salad for 15 minutes before serving for a refreshing taste.
Storage & Serving
Store leftovers in an airtight container in the refrigerator for up to 24 hours. Avoid freezing as texture may change. Best consumed fresh.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 340.0 kcal |
