Mediterranean Diet Ensaladilla Rusa
Transform your mealtime with this vibrant Mediterranean Diet Ensaladilla Rusa—a healthy twist on the classic Spanish-Russian potato salad. This Mediterranean-inspired recipe features tender waxy potatoes, sweet carrots, and vibrant peas, perfectly paired with smoky roasted red bell peppers, protein-packed canned tuna in olive oil, and briny green olives. A tangy, creamy dressing made with Greek yogurt, Dijon mustard, extra virgin olive oil, and a hint of lemon juice ties it all together, making it lighter yet irresistibly flavorful. Ready in just 40 minutes, this refreshing dish is perfect for a guilt-free appetizer, light lunch, or side salad. Serve it chilled for maximum flavor, and enjoy a wholesome taste of the Mediterranean! Keywords: Mediterranean-inspired salad, Ensaladilla Rusa, healthy potato salad, light Mediterranean recipe.
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Recipe Information
Ingredients
- 500 grams waxy potatoes
- 200 grams carrots
- 150 grams frozen peas
- 1 unit red bell pepper
- 120 grams canned tuna in olive oil
- 2 units hard-boiled eggs
- 100 grams green olives stuffed with pimentos
- 120 grams Greek yogurt
- 2 tablespoons extra virgin olive oil
- 1 tablespoon lemon juice
- 1 teaspoon Dijon mustard
- 1 teaspoon salt
- 0.5 teaspoon black pepper
Instructions
1. Start by rinsing the potatoes under cold water. Peel and dice them into small cubes, about 1 cm each. Peel and dice the carrots in a similar size.
2. Place the diced potatoes and carrots in a large pot and cover with cold water and a pinch of salt. Bring to a boil over medium-high heat. Once boiling, reduce the heat to medium and cook for about 15 minutes until the vegetables are tender but not mushy.
3. In the last 3 minutes of cooking, add the frozen peas to the pot with the potatoes and carrots to blanch them. Drain all vegetables and let them cool completely under cold running water or set aside to cool at room temperature.
4. While the vegetables are cooling, roast the red bell pepper. Preheat a small dry skillet over medium heat, place the whole red bell pepper on the skillet, and turn it occasionally until the skin chars evenly. Once charred, place it in a bowl and cover with plastic wrap to sweat it. After about 10 minutes, peel away the charred skin, deseed, and finely chop the pepper.
5. In a large mixing bowl, flake the canned tuna with a fork. Peel and dice the hard-boiled eggs and add them to the bowl. Slice the green olives and add them in.
6. Add the cooled potatoes, carrots, peas, and chopped red bell pepper to the mixing bowl, gently mixing all the ingredients together to distribute evenly.
7. Prepare the dressing by whisking together the Greek yogurt, olive oil, lemon juice, Dijon mustard, salt, and black pepper in a small bowl until smooth.
8. Pour the dressing over the salad and gently fold to combine and coat all ingredients evenly. Taste and adjust seasoning if necessary.
9. Chill in the refrigerator for at least 1 hour to allow flavors to meld. Serve cold, garnished with additional sliced olives or parsley if desired.
Nutrition Facts
Calories |
1493 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 72.5 g | 93% | |
| Saturated Fat | 13.5 g | 68% | |
| Polyunsaturated Fat | 2.0 g | ||
| Cholesterol | 475 mg | 158% | |
| Sodium | 4788 mg | 208% | |
| Total Carbohydrate | 148.7 g | 54% | |
| Dietary Fiber | 27.7 g | 99% | |
| Total Sugars | 30.0 g | ||
| Protein | 64.8 g | 130% | |
| Vitamin D | 8.5 mcg | 42% | |
| Calcium | 398 mg | 31% | |
| Iron | 10.5 mg | 58% | |
| Potassium | 3939 mg | 84% | |
*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.
