Heart-Healthy Ensaladilla Rusa
Discover a wholesome twist on a classic Spanish favorite with this Heart-Healthy Ensaladilla Rusa, a vibrant potato salad packed with nutrient-rich ingredients and Mediterranean-inspired flavor. Steamed potatoes, carrots, and peas provide a tender, naturally sweet base, while protein-packed eggs and low-salt canned tuna make it satisfying and balanced. The creamy dressing swaps traditional mayonnaise for tangy low-fat Greek yogurt, enhanced with extra virgin olive oil and a splash of lemon juice for a lighter, heart-friendly alternative. Finished with roasted peppers and fresh parsley, this chilled dish is the perfect appetizer or side for those seeking a flavorful, healthy option. Ready in under an hour, it's a guilt-free indulgence that’s as refreshing as it is nourishing!
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Recipe Information
Ingredients
- 500 grams Potatoes
- 150 grams Carrots
- 150 grams Frozen peas
- 2 large Eggs
- 120 grams Low-fat Greek yogurt
- 2 tablespoons Extra virgin olive oil
- 1 tablespoon Lemon juice
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 100 grams Canned low-salt tuna
- 50 grams Pimentos or roasted red peppers
- 2 tablespoons Chopped parsley
Instructions
Peel the potatoes and cut them into small cubes. Peel and dice the carrots as well.
Place the potatoes and carrots in a large pot and cover with water. Add a pinch of salt. Bring to a boil, then reduce heat to a simmer. Cook for about 15-20 minutes or until tender. Drain and set aside to cool.
In a small pot, place the eggs and cover with cold water. Bring to boil over medium heat. Once boiling, turn off heat, cover the pot, and let the eggs sit for 10 minutes. Drain and cool under cold running water before peeling and chopping.
Cook the frozen peas in another small pot of boiling water for 3-4 minutes until bright green and tender. Drain and cool with cold water.
In a large mixing bowl, combine low-fat Greek yogurt, extra virgin olive oil, lemon juice, salt, and black pepper. Mix well until creamy.
Add the cooled potatoes, carrots, peas, chopped eggs, canned tuna, and pimentos to the bowl. Gently fold in to combine with the yogurt dressing.
Taste and adjust seasoning with additional salt and pepper if needed.
Refrigerate the ensaladilla for at least 1 hour or until well-chilled.
Before serving, sprinkle chopped parsley on top for a fresh finish.
Serve cold as a refreshing appetizer or side dish, perfect for heart-healthy dining.
Nutrition Facts
Calories |
1294 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 43.6 g | 56% | |
| Saturated Fat | 9.7 g | 48% | |
| Polyunsaturated Fat | 0.3 g | ||
| Cholesterol | 422 mg | 141% | |
| Sodium | 1693 mg | 74% | |
| Total Carbohydrate | 162.2 g | 59% | |
| Dietary Fiber | 25.5 g | 91% | |
| Total Sugars | 37.9 g | ||
| Protein | 71.1 g | 142% | |
| Vitamin D | 5.1 mcg | 26% | |
| Calcium | 354 mg | 27% | |
| Iron | 11.3 mg | 63% | |
| Potassium | 4195 mg | 89% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
