Quinoa, boiled egg and spinach salad

A complete, fresh salad that brings together quinoa, rich in plant protein, boiled egg and spinach, a source of folate. Balanced, filling and easy to take away, it makes an ideal lunch during pregnancy as well as for weight loss, with a lovely complementarity of proteins.

Preparation: 15 min  |  Cooking: 15 min  |  Servings: 2  |  Difficulty: Easy

Calculated per serving from Anses Ciqual 2025 values for each ingredient, based on the quantities listed. Household measures (spoonfuls, pieces) use average weights. 314 kcal · 11 g protein · 20 g carbohydrate · 20 g fat

Ingredients

• 120 g quinoa
• 2 eggs
• 2 handfuls of fresh spinach
• 1 tomato
• 2 tbsp olive oil
• 1 lemon

Method

1. Rinse the quinoa and cook it for 12 to 15 minutes in twice its volume of salted water. Drain and leave to cool slightly.
2. Boil the eggs for 9 minutes, cool them, peel them and cut into quarters.
3. Wash the spinach thoroughly and mix it into the quinoa with the diced tomato.
4. Add the eggs and dress with olive oil, lemon juice, salt and pepper.

Nutritional benefits

This salad combines two complementary sources of protein: quinoa, one of the few complete plant proteins, and egg, a reference protein rich in choline. Spinach provides folate, valuable during pregnancy, as well as iron, whose absorption is helped by the vitamin C in the tomato and lemon. High in fibre and filling for a moderate calorie intake, it also fits very well into a weight loss plan. Naturally gluten-free.

Variations and substitutions

• Higher in protein: add well-cooked chicken, tuna or chickpeas.
• Extra crunch: cucumber, pumpkin seeds or almonds.
• Mediterranean: feta and olives (not lactose-free if you add feta).
• Other grain: bulgur wheat or brown rice (not gluten-free if you use bulgur).

Storage and making ahead

The quinoa and boiled eggs can be made ahead and keep for 3 days in the fridge: assemble the salad in the morning for a packed lunch. Add the spinach and dressing at the last minute.

💡 Good to know

During pregnancy, make sure the egg is fully cooked (firm yolk) and wash raw spinach thoroughly. This salad combines plant and animal protein for a really filling lunch.

Read more

Discover more: pregnancy recipes · vegetarian recipes · weight loss recipes · gluten-free recipes.

Foods in this recipe: quinoa · eggs · spinach · tomato · olive oil.

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