D1 — Greek Salad with Soft-Boiled Eggs & Toasted Seeds
Rate this recipe
Ingredients
- Large eggs8 (2 per person)
- Medium cucumbers, diced2
- Cherry tomatoes, halved1½ cups
- Red onion, thinly sliced½
- Kalamata olives, pitted and halved80 g
- Flat-leaf parsley, choppedlarge handful
- Fresh mint leaves, tornlarge handful
- Pumpkin seeds, toasted4 tbsp
- Olive oil4 tbsp
- Lemons, juiced2
- Dried oregano1 tsp
- Ground cumin1 tsp
- Salt and black pepperto taste
- Walnuts per servingoptional — extra crunch
Nutrition / serving
Calories
375 kcal
Protein
18 g
Carbs
12 g
Fat
30 g
Fiber
3 g
Sodium
Moderate
Cost Estimate
Total Ingredients
~$8.60
CAD
Per Serving
~$2.15 / serving
Instructions
The ice bath stops cooking instantly and makes peeling significantly easier. Have it ready before you drop the eggs.
Boil the eggs
Bring a pot of water to a rolling boil. Carefully lower eggs in with a spoon. Cook exactly 7 minutes for a set-but-jammy yolk.
Ice bath
Transfer eggs immediately to an ice bath for 3 min. Peel and halve.
Toast the seeds
Toast pumpkin seeds in a dry skillet over medium heat, tossing frequently, 2–3 min until they start to pop and turn golden. Cool.
Prep the salad
Dice cucumbers, halve tomatoes, thinly slice red onion. Combine in a large bowl. Add olives, parsley, and mint.
Make the dressing
Whisk together olive oil, lemon juice, oregano, cumin, salt, and pepper.
Dress and serve
Pour dressing over salad. Toss well. Taste and adjust seasoning. Divide into 4 bowls. Lay 2 halved soft-boiled eggs on each. Scatter toasted pumpkin seeds over top.
Optional Add-ons
- • Crumbled firm tofu (marinated in lemon + oregano) for extra protein
- • 1 tsp tahini added to dressing for a nuttier, creamier finish
Chef's Cool Facts
7-Minute Egg
A 7-minute soft-boiled egg gives a fully cooked white and a warm, slightly jammy yolk. The ice bath stops the cooking immediately and makes peeling significantly easier.
Pumpkin Seeds
Pumpkin seeds (pepitas) are among the most nutrient-dense seeds: rich in magnesium, zinc, and plant-based omega-3 fats. Toasting amplifies their natural nuttiness.
Fresh Mint
Fresh mint has been used as a digestive aid across Mediterranean cultures for centuries. Menthol genuinely relaxes gastrointestinal smooth muscle — a legitimate digestive aid.