Russian salad is a mixture of potatoes, carrots, peas, green beans and eggs in a mayonnaise and mustard base. This traditional recipe is easy to prepare and can be adapted to your preferences. Ideal as a side or main dish, this cold salad is refreshing, nutritious and perfect to enjoy at any time of the year.
Russian Salad Recipe
Discover how to prepare a delicious Russian salad, a classic cold dish perfect for special occasions. Follow this easy recipe and enjoy a combination of fresh and creamy flavors that will make this salad a hit on any table.
6
Portions20
minute25
minute300
kcalIngredients:
3 large potatoes
2 medium carrots
150 g peas (can be fresh or canned)200 g green beans (can be fresh or canned)
4 eggs
1 cup mayonnaise
2 tablespoons mustard
Salt and pepper to taste
Chopped fresh parsley (optional, to decorate)
Instructions
- Wash the potatoes and carrots, then boil them in a large pot of salted water. Cook until tender but still firm. Don't overcook them, as we need the vegetables to hold their shape in the salad. Once cooked, remove from the hot water and let them cool.
- While the potatoes and carrots cool, you can cook the peas and green beans. If using fresh peas, boil them for a few minutes until tender. If using canned peas, simply drain and rinse them. For fresh green beans, boil them for a few minutes until al dente. If using canned green beans, drain and rinse them as well.
- Boil the eggs in a separate pot. Place the eggs in cold water, bring to the boil and then simmer for about 10 minutes. Remove the eggs from the hot water and place them in cold water to stop cooking. Once they are cool, peel them and chop them into small pieces.
- Once the potatoes and carrots are cool, peel them and cut them into small cubes. Then place them in a large bowl along with the peas, green beans, and chopped eggs.
- In another container, mix the mayonnaise and mustard until you obtain a smooth and homogeneous mixture. Then, pour the mixture over the vegetables and eggs. Make sure to cover all the ingredients with the sauce.
- Gently mix all ingredients until well combined. Make sure not to squash the potatoes, as we want them to keep their shape.
- Taste the salad and season with salt and pepper to taste. If you like, you can add some chopped fresh parsley for an extra touch of flavor.
- Cover the bowl with plastic wrap or a lid and refrigerate the Russian salad for at least an hour before serving. This will allow the flavors to blend and the salad to cool.
- Before serving, you can garnish the salad with a little more chopped fresh parsley if you wish. Serve cold and enjoy.
Tips
- Choose fresh ingredients: Use fresh potatoes, carrots, and green beans whenever possible. This will ensure that your salad has optimal flavor and texture.
- Cook vegetables correctly: It is important to cook potatoes, carrots, peas and green beans until they are tender but still firm. Avoid overcooking them so they don't become too soft and fall apart when you mix the salad.
- Cool ingredients before mixing: Once you've cooked the vegetables and eggs, be sure to cool them completely before mixing. This will help maintain the texture and prevent the ingredients from becoming too soft.
- Experiment with vegetables: Feel free to add other vegetable ingredients to your Russian salad, such as pickled cucumbers, bell peppers, or red onion. These ingredients can add more flavor and texture to the salad.
- Adjust the amount of mayonnaise: The amount of mayonnaise can vary depending on your personal preferences. If you like a creamier Russian salad, you can add more mayonnaise. If you prefer a lighter version, reduce the amount or even consider using plain yogurt as the base of the sauce.
- Season to taste: Taste the salad before refrigerating it and adjust the amount of salt and pepper according to your taste. Remember that the flavors will intensify a bit after refrigerating, so don't overdo it with the spices.
- Let it sit: After mixing all the ingredients and seasoning the salad, let it sit in the refrigerator for at least an hour before serving. This will allow the flavors to blend and cool properly.
- Garnish when serving: Before serving the salad, garnish it with some chopped fresh parsley or other herbs to add a visually appealing touch.
Nutritional information
- Calories 300kcal
- Carbohydrates 25g
- Protein 8g
- Fat 20g
- Saturated fat: 3g
- Cholesterol: 150mg
- Sodium: sodium
- Fiber 4g
- Sugar 4g
Russian Salad and Health Benefits
Russian salad is a classic dish that has stood the test of time. This colorful and delicious combination of potatoes, carrots, peas, green beans and eggs in a mayonnaise and mustard base is not only a delight for the palate, but also offers a number of health benefits. In this essay, we will explore the key ingredients of Russian salad and how they contribute to healthy eating.
Nutritious vegetables
Russian salad is packed with nutrient-rich vegetables. Potatoes provide carbohydrates and vitamin C, while carrots offer beta-carotene and fiber. Peas and green beans add protein, fiber, and B vitamins. These ingredients help maintain a healthy immune system, promote digestion, and support overall health.
Source of vegetable proteins
The peas and green beans in Russian salad are excellent sources of plant protein. Protein is essential for cell repair and growth, and also helps maintain satiety. For those following a vegetarian diet or looking to reduce meat consumption, this salad provides a tasty and nutritious option.
healthy fatty acids
The mayonnaise used in Russian salad contains healthy fats from olive oil or sunflower oil. These fats are rich in monounsaturated fatty acids, which can help reduce LDL cholesterol (“bad” cholesterol) and promote cardiovascular health. However, it is recommended to moderate the amount of mayonnaise used to control calorie and fat intake.
High in fiber
Thanks to the plant ingredients, Russian salad is a good source of dietary fiber. Fiber promotes digestive health by improving bowel regularity and preventing constipation. It also helps control blood sugar levels and maintain feelings of satiety, which can be beneficial for weight control.
Conclusion
Russian salad is more than a delicious and popular dish in many cultures. It is a healthy option that combines a variety of nutritious vegetables and plant proteins. Being rich in fiber and low in saturated fat, this salad contributes to a balanced diet and can help maintain good overall health. So, the next time you want to enjoy a refreshing and nutritious dish, consider Russian salad as a tasty and beneficial option for your well-being.
History of the Russian Salad
Russian salad, also known as Russian salad or Olivier salad in some places, has its origins in 19th century Russia. It was created by Belgian chef Lucien Olivier, who worked at the Hermitage restaurant in Moscow in the 1860s. The original recipe was an exclusive creation and kept secret by Olivier.
Olivier's original salad consisted of a mixture of finely chopped ingredients such as potatoes, carrots, peas, pickles, hard-boiled eggs and poultry, all dressed with a special sauce based on mayonnaise, mustard, herbs and spices. The result was a luxurious and exquisite salad that became an instant hit among Moscow's wealthy diners.
However, after Lucien Olivier's death in 1883, his salad recipe was recreated and adapted by other chefs, and over time, it spread beyond the borders of Russia. The Russian salad became popular in Europe and Latin America, where each region adapted the recipe according to their tastes and availability of ingredients.
Today, Russian salad is a common dish in many parts of the world, especially Eastern Europe, Latin America and Spain, where it is served as a side dish at holiday meals, barbecues and family celebrations. The versatility of the recipe allows for variations based on available ingredients and personal preferences, but its essence as a fresh, creamy blend of vegetables remains the same.
Maybe you might like: Lechona Colombiana (stuffed pork)
Image credit: freepik
