Mediterranean Diet Russian Salad
Experience a vibrant twist on a classic dish with the Mediterranean Diet Russian Salad—an irresistibly light and nutritious alternative to the traditional version. Bursting with fresh, wholesome vegetables like tender potatoes, carrots, green peas, and crisp green beans, this recipe swaps heavy mayo for a tangy, creamy dressing made with Greek yogurt, extra virgin olive oil, and Dijon mustard. Enhanced with protein-rich chickpeas, crunchy cucumbers, and the bright flavor of red bell peppers, it’s a colorful feast that’s as delicious as it is healthy. Perfectly seasoned with lemon juice, fresh dill, and a hint of black pepper, this salad is a refreshing, Mediterranean-inspired delight that’s easy to prepare in under an hour. Serve it chilled or at room temperature for a vibrant starter or a satisfying side dish that embodies the heart-healthy principles of the Mediterranean diet.
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Recipe Information
Ingredients
- 3 medium potatoes
- 2 large carrots
- 1 cup green peas
- 1 cup green beans
- 1 cup chickpeas
- 1 large red bell pepper
- 1 medium cucumber
- 1 cup Greek yogurt
- 2 tablespoons extra virgin olive oil
- 1 tablespoon lemon juice
- 1 teaspoon Dijon mustard
- 2 tablespoons fresh dill
- 1 teaspoon salt
- 0.5 teaspoon black pepper
Instructions
Peel and dice the potatoes and carrots into small cubes.
In a large pot, bring water to a boil and add a pinch of salt. Cook the potatoes and carrots for 10-12 minutes until tender but firm. Remove with a slotted spoon and set aside to cool.
In the same pot, blanch the green beans for 4-5 minutes until tender-crisp. Drain and place in cold water to stop cooking and preserve the color. Then chop into small pieces.
Cook the green peas in salted boiling water for about 3 minutes, drain, and cool them the same way as the beans.
Drain and rinse the chickpeas well if using canned. Set aside to drain completely.
Dice the red bell pepper and cucumber into small cubes.
In a large mixing bowl, combine the cooled potatoes, carrots, blanched green beans, peas, chickpeas, red bell pepper, and cucumber.
In a small bowl, mix the Greek yogurt, olive oil, lemon juice, Dijon mustard, and chopped fresh dill to create the dressing.
Season the dressing with salt and black pepper.
Pour the dressing over the chopped vegetables and gently toss to coat everything evenly.
Serve the salad chilled or at room temperature, garnished with a sprinkle of fresh dill.
Nutrition Facts
Calories |
1630 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 38.5 g | 49% | |
| Saturated Fat | 5.8 g | 29% | |
| Polyunsaturated Fat | 0.6 g | ||
| Cholesterol | 8 mg | 3% | |
| Sodium | 2925 mg | 127% | |
| Total Carbohydrate | 259.3 g | 94% | |
| Dietary Fiber | 50.7 g | 181% | |
| Total Sugars | 52.7 g | ||
| Protein | 65.1 g | 130% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 563 mg | 43% | |
| Iron | 18.7 mg | 104% | |
| Potassium | 5871 mg | 125% | |
*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.
