Whole wheat bread and veggie salad with egg, cumin and sunflower seeds
Discover a nutritious and delicious recipe for Whole Wheat Bread and Veggie Salad with Egg, featuring a wholesome mix of asparagus, cucumber, cherry tomatoes, and raisins. Enhanced with a dash of salt, cumin, sunflower seeds, olive oil, vinegar, and a dollop of Greek yogurt, this meal offers the perfect balance of flavors and textures for a satisfying, healthy lunch or dinner.
- 11 Mar 2024
- Cook time 10 min
- Prep time 5 min
- 1 Servings
- 12 Ingredients
This whole wheat bread and veggie salad with egg, cumin, and sunflower seeds is a nutritious and flavorful dish. It combines the heartiness of whole wheat bread, the freshness of various vegetables, and the protein-packed egg to create a balanced meal. The addition of cumin, vinegar, and Greek yogurt brings a tangy and spicy twist, while sunflower seeds and raisins add texture and a touch of sweetness.
Ingredients:
Instructions:
- Place the egg in a small saucepan and cover it with cold water. Bring the water to a boil over medium-high heat.
- Once boiling, reduce the heat to medium and let it simmer for about 9-12 minutes for a hard-boiled egg.
- Drain the hot water and transfer the egg to a bowl filled with ice water to cool. Once cooled, peel the egg and set it aside.
- Trim the tough ends off the asparagus spears.
- In a small pot, bring water to a boil and blanch the asparagus for 2-3 minutes until it is tender-crisp.
- Drain and immediately transfer the asparagus to a bowl of cold water to stop the cooking process. After a minute, drain and set aside.
- Lightly brush the slices of whole-wheat bread with olive oil.
- Toast the bread slices in a toaster or on a skillet over medium heat until they are golden brown and crispy.
- Chop the cucumber into bite-sized pieces.
- Halve the cherry tomatoes.
- Cut the blanched asparagus into bite-sized pieces.
- In a large salad bowl, combine the chopped cucumber, cherry tomatoes, asparagus pieces, and raisins.
- Sprinkle the ground cumin evenly over the vegetables.
- In a small bowl, whisk together the vinegar, Greek yogurt, and a dash of salt.
- Pour the dressing over the vegetable mixture and gently toss to combine.
- Slice the hard-boiled egg into quarters or thin slices.
- Arrange the egg slices over the salad.
- Sprinkle the sunflower seeds evenly over the salad.
- Serve the salad immediately alongside the toasted whole-wheat bread.
- Enjoy your nutritious Whole Wheat Bread and Veggie Salad with Egg, Cumin, and Sunflower Seeds!
Tips:
- For perfectly cooked eggs, boil them for about 7-9 minutes depending on your preferred level of doneness.
- Toast the whole-wheat bread until it's golden brown to add a nice crunch to your salad.
- To make the asparagus tender and delicious, blanch them briefly in boiling water and then plunge them into ice water to keep their vibrant color.
- Mix the cumin and vinegar with the Greek yogurt to create a creamy and zesty dressing.
- Sprinkle sunflower seeds and raisins just before serving to retain their crunch and sweetness.
This whole wheat bread and veggie salad with egg, cumin, and sunflower seeds is a wholesome and delectable meal that can be enjoyed at any time of the day. It's brimming with flavors and textures that will delight your taste buds, while also providing a healthy dose of proteins, vitamins, and fiber. Perfect for a quick lunch or a refreshing dinner.
| Nutrition Facts | |
|---|---|
| Serving Size | 340 grams |
| Energy | |
| Calories 400kcal | 16% |
| Protein | |
| Protein 20g | 13% |
| Carbohydrates | |
| Carbohydrates 50g | 14% |
| Fiber 8g | 21% |
| Sugar 16g | 17% |
| Fat | |
| Fat 18g | 22% |
| Saturated 3.60g | 12% |
| Cholesterol 210mg | - |
| Vitamins | |
| Vitamin A 140ug | 15% |
| Choline 210mg | 38% |
| Vitamin B1 0.40mg | 33% |
| Vitamin B2 0.49mg | 38% |
| Vitamin B3 4.65mg | 29% |
| Vitamin B6 0.44mg | 26% |
| Vitamin B9 130ug | 32% |
| Vitamin B12 0.62ug | 26% |
| Vitamin C 15mg | 16% |
| Vitamin E 6mg | 38% |
| Vitamin K 36ug | 30% |
| Minerals | |
| Calcium, Ca 210mg | 16% |
| Copper, Cu 0.61mg | 0% |
| Iron, Fe 6mg | 56% |
| Magnesium, Mg 110mg | 26% |
| Phosphorus, P 490mg | 39% |
| Potassium, K 870mg | 26% |
| Selenium, Se 44ug | 81% |
| Sodium, Na 490mg | 33% |
| Zinc, Zn 3.13mg | 28% |
| Water | |
| Water 250g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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