Egg and Avocado Salad
Here’s a tasty and healthy alternative to traditional egg salad that calls for just a few simple ingredients.
Calories
per serving
Fiber
per serving
Protein
per serving
Ingredients
4 | hard-boiled eggs, cut in half |
1 | cup canned, no-salt-added chickpeas, rinsed and drained |
1⁄2 | medium avocado, minced, and ½ medium avocado, minced, divided use |
1 1⁄2 | tablespoon Dijon mustard (lowest sodium available) |
1 | teaspoon water |
1 1⁄2 | teaspoon white vinegar |
1⁄4 | teaspoon salt |
1⁄8 | teaspoon pepper |
2 | tablespoons chopped fresh tarragon or 1 teaspoons dried tarragon, crumbled |
4 | large red leaf lettuce leaves |
2 | 6-inch whole-grain pita pockets (lowest sodium available), halved |
Directions
- Using a cutting board, chop the eggs until finely minced.
- In a food processor or blender, process the chickpeas, 1⁄2 avocado, the mustard, water, white vinegar, salt, and pepper for 15 seconds, scraping the sides as needed. Process for 15 seconds, or until the mixture is smooth.
- In a medium bowl, gently stir together the egg, the remaining 1⁄2 avocado, the tarragon, and the chickpea mixture.
- Put a lettuce leaf in each pita half. Add the egg salad. Serve immediately.
Level 4: Pureed
Omit the lettuce and pita. and lettuce leaf. In a food processor or blender, process the desired serving(s) on into a blender and blend until smooth. There should be no separation of liquid.
Level 5: Minced and Moist
Omit lettuce and pita. Using a food processor, blender, or knife, process or cut the egg salad mixture into pieces at least 4 millimeters in size. The pieces should be moist and fit between the tines of a fork. There should be no separation of liquid.
Level 6: Soft and Bite-Size
Omit lettuce and pita. Substitute a soft, moist slice of whole-wheat bread for the pita. If needed, using a food processor, blender or knife, process or cut the food into pieces that are 1.5 x 1.5 centimeters (about the size of your thumbnail).
Cook’s Tips
To hard-boil eggs, place the eggs in a saucepan large enough to hold them in a single layer. (Be sure to choose a saucepan that has a lid.) Add cold water to cover the eggs by 1 inch. Heat the pan over high heat until the water is just boiling. Remove the pan from the heat. Cover it with a lid. Let the eggs sit in the hot water for 12 minutes. Drain the water. Hard-boiled eggs will last five days in the refrigerator.
Nutrition Analysis(per serving) |
|
Calories | 1315 |
Total Fat | 14.5 g |
Saturated Fat | 3.0 g |
Trans Fat | 0.0 g |
Polyunsaturated Fat | 2.0 g |
Monounsaturated Fat | 7.0 g |
Cholesterol | 187 mg |
Sodium | 505 mg |
Carbohydrates | 34 g |
Fiber | 8 g |
Total Sugars | 22 g |
Includes Added Sugars | 0 g |
Protein | 14 g |
Dietary Exchanges
2 starches1 1⁄2 lean meats