Heart-Healthy Vinegret
Brighten your table with this vibrant and nutritious Heart-Healthy Vinegret, a modern twist on the classic Russian beet salad. Packed with wholesome ingredients like tender beets, carrots, and potatoes, paired with tangy pickled cucumbers and heart-friendly green peas, this vegetable-rich dish is as flavorful as it is nourishing. The light vinaigrette, made with extra virgin olive oil, apple cider vinegar, and Dijon mustard, ties it all together with a zesty touch, while the optional fresh dill adds an aromatic finish. Ready in just about an hour, this salad is naturally low in sodium and can be served cold or at room temperature, making it a versatile side dish or a light, healthy meal on its own. Perfect for anyone looking to enjoy a guilt-free, plant-based option, this Heart-Healthy Vinegret is both satisfying and kind to your heart!
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Recipe Information
Ingredients
- 3 medium beets
- 2 medium carrots
- 2 small potatoes
- 2 medium pickled cucumbers
- 1 cup green peas (no-salt-added, canned or frozen)
- 0.5 medium red onion
- 3 tablespoons extra virgin olive oil
- 1.5 tablespoons apple cider vinegar
- 1 teaspoon Dijon mustard
- 2 tablespoons fresh dill (optional, finely chopped)
- 0.25 teaspoon ground black pepper
- 0.25 teaspoon salt (optional, reduced or omitted for lower sodium)
Instructions
Wash the beets, carrots, and potatoes thoroughly. Do not peel yet, as the skins will help retain nutrients during cooking.
Place the beets in a medium pot, cover with water, and bring to a boil. Lower the heat to a simmer and cook for 30-40 minutes or until fork-tender. In a separate pot, boil the carrots and potatoes together for 15-20 minutes, or until they can be easily pierced with a fork.
While the vegetables are cooking, dice the pickled cucumbers and finely chop the red onion. If using fresh dill, finely chop it as well. Set these aside.
Once cooked, drain the beets, carrots, and potatoes, and let them cool until they are safe to handle. Peel off the skins with your fingers or a small knife.
Dice the peeled beets, carrots, and potatoes into small, uniform cubes. Combine them in a large mixing bowl.
Add the diced pickled cucumbers, red onion, and green peas to the bowl with the cooked vegetables.
In a small bowl, whisk together the extra virgin olive oil, apple cider vinegar, Dijon mustard, ground black pepper, and salt (if using) to make the vinaigrette.
Pour the vinaigrette over the vegetable mixture and gently toss until all the ingredients are evenly coated. Be careful not to mash the vegetables while mixing.
If desired, garnish the salad with fresh dill for added flavor.
Cover the salad and allow it to chill in the refrigerator for at least 30 minutes before serving to let the flavors meld together. Serve cold or at room temperature.
Nutrition Facts
Calories |
964 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 44.6 g | 57% | |
| Saturated Fat | 6.2 g | 31% | |
| Polyunsaturated Fat | 0.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1746 mg | 76% | |
| Total Carbohydrate | 128.1 g | 47% | |
| Dietary Fiber | 25.5 g | 91% | |
| Total Sugars | 39.0 g | ||
| Protein | 23.8 g | 48% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 187 mg | 14% | |
| Iron | 8.3 mg | 46% | |
| Potassium | 3302 mg | 70% | |
*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.
