EatSmarter exclusive recipe

Spicy Vegetable Salad

with Creamy Tuna Sauce and Eggs
Average: 5 (3 votes)
(3 votes)
Spicy Vegetable Salad

Spicy Vegetable Salad - An easy blend of Russian-Spanish flavors

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Health Score:
89 / 100
very easy
1 hr

Healthy, because

Even smarter

Nutritional values

Although the original recipe comes from Russia, the "Ensalada rusa" is known to every child in Spain today - usually with thick mayo. Here, on the other hand, the many roughage ingredients "bathe" in a light, protein-rich sauce. Tuna provides omega-3 fatty acids for the heart; eggs ensure satiety and an extra portion of protein.

The salad can be prepared very well: Just boil the potatoes and eggs the day before, mix the sauce and put everything in a cool place. Is time very short? Then do\'s like most Spaniards - the rule rather than the exception with their "Russian salad" is to prepare carrots, peas and beans from the freezer or can.

1 serving contains
(Percentage of daily recommendation)
Calorie346 cal.(16 %)
Protein20 g(20 %)
Fat14 g(12 %)
Carbohydrates32 g(21 %)
Sugar added0 g(0 %)
Roughage9 g(30 %)
Vitamin A1.4 mg(175 %)
Vitamin D2 μg(10 %)
Vitamin E2.2 mg(18 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.4 mg(36 %)
Niacin8.3 mg(69 %)
Vitamin B₆0.6 mg(43 %)
Folate94 μg(31 %)
Pantothenic acid2 mg(33 %)
Biotin20.3 μg(45 %)
Vitamin B₁₂1.9 μg(63 %)
Vitamin C33 mg(35 %)
Potassium1,014 mg(25 %)
Calcium196 mg(20 %)
Magnesium73 mg(24 %)
Iron4.1 mg(27 %)
Iodine42 μg(21 %)
Zinc2.2 mg(28 %)
Saturated fatty acids4.2 g
Uric acid147 mg
Cholesterol179 mg
Development of this recipe:


2 ⅕ lbs waxy potatoes
4 eggs
½ lemon
7 ozs Canned tuna
1 oz Caper
11 ozs Yogurt (low-fat)
5 ozs Sour cream
3 Tbsps olive oil
1 lb carrots
7 ozs Peas (frozen)
5 ozs green Beans
1 large Red onion
How healthy are the main ingredients?
Sour creamolive oilpotatosaltegglemon

Kitchen utensils

1 Pot, 1 Small pot, 1 Bowl, 1 Cutting board, 1 Small knife, 1 Peeler, 1 Fine-mesh sieve, 1 Slotted spoon, 1 Immersion blender, 1 deep bowl, 1 Can opener, 1 Citrus juicer

Preparation steps

Spicy Vegetable Salad preparation step 1

Scrub potatoes thoroughly. Cook in a pot of boiling salted water until knife-tender, 20-30 minutes depending on size. Drain and let cool, then peel potatoes. 

Spicy Vegetable Salad preparation step 2

In a small pot, cook the eggs in boiling water for 8-9 minutes (hard boil), then drain and set aside.

Spicy Vegetable Salad preparation step 3

Squeeze juice from lemon. Drain tuna and capers. Purée the tuna, capers, lemon juice, yogurt, sour cream and olive oil with a hand mixer until smooth. Season with salt and pepper and refrigerate.

Spicy Vegetable Salad preparation step 4

Peel carrots, chop finely and blanch until crisp-tender in small pot of boiling salted water for 5-6 minutes, adding peas after 3 minutes. Remove vegetables with a skimmer and drain well. 

Spicy Vegetable Salad preparation step 5

Rinse green beans and cook until crisp-tender in the boiling salted water, about 8 minutes. Drain and set aside.

Spicy Vegetable Salad preparation step 6

Peel onion and chop finely. Bring vinegar with two parts of water to a boil in small pot. Cook onion for 1 minute. Drain and set aside.

Spicy Vegetable Salad preparation step 7

Cut the cooled potatoes into 1 cm (approximately 1/2-inch) cubes.

Spicy Vegetable Salad preparation step 8

Mix all the prepared vegetables with the tuna sauce. Season with salt, pepper and lemon juice. Peel the eggs and halve or quarter. Serve salad immediately, topped with eggs.