Spicy Vegetable Salad
Spicy Vegetable Salad - An easy blend of Russian-Spanish flavors
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.
(Percentage of daily recommendation)
| Calorie | 346 cal. | (16 %) | ||
| Protein | 20 g | (20 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 32 g | (21 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9 g | (30 %) |
| Vitamin A | 1.4 mg | (175 %) | ||
| Vitamin D | 2 μg | (10 %) | ||
| Vitamin E | 2.2 mg | (18 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 8.3 mg | (69 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 94 μg | (31 %) | ||
| Pantothenic acid | 2 mg | (33 %) | ||
| Biotin | 20.3 μg | (45 %) | ||
| Vitamin B₁₂ | 1.9 μg | (63 %) | ||
| Vitamin C | 33 mg | (35 %) | ||
| Potassium | 1,014 mg | (25 %) | ||
| Calcium | 196 mg | (20 %) | ||
| Magnesium | 73 mg | (24 %) | ||
| Iron | 4.1 mg | (27 %) | ||
| Iodine | 42 μg | (21 %) | ||
| Zinc | 2.2 mg | (28 %) | ||
| Saturated fatty acids | 4.2 g | |||
| Uric acid | 147 mg | |||
| Cholesterol | 179 mg |
Ingredients
- Ingredients
- 2 ⅕ lbs waxy potatoes
- salt
- 4 eggs
- ½ lemon
- 7 ozs Canned tuna
- 1 oz Caper
- 11 ozs Yogurt (low-fat)
- 5 ozs Sour cream
- 3 Tbsps olive oil
- peppers
- 1 lb carrots
- 7 ozs Peas (frozen)
- 5 ozs green Beans
- 1 large Red onion
Kitchen utensils
Preparation steps
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.
In a small pot, cook the eggs in boiling water for 8-9 minutes (hard boil), then drain and set aside.
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.
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.
Rinse green beans and cook until crisp-tender in the boiling salted water, about 8 minutes. Drain and set aside.
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.
Cut the cooled potatoes into 1 cm (approximately 1/2-inch) cubes.
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.
