Russian salad, also known as Olivier salad, is a dish that is both rich in flavor and history. This colorful and delicious salad is made up of a combination of boiled vegetables such as potatoes, carrots, and peas, mixed with diced ham, pickles, and hard-boiled eggs, all coated with a creamy dressing made from mayonnaise, mustard, and vinegar.
The salad’s origins date back to the late 19th century in Russia, when it was first created by the Belgian chef Lucien Olivier. Since then, the recipe has been adapted and modified to include different ingredients, but the essence of this classic dish has remained the same. With its vibrant colors and unique blend of flavors, Russian salad is a delightful addition to any table, whether it’s for a family gathering or a special occasion.
In this post, we describe the 8 best recipes for Russian salad and its benefits for our health and weight loss.
Why Russian salad called Russian salad?
Russian salad has become a popular dish in many parts of the world and is commonly served in Eastern Europe, Central Asia, and the Middle East. It is often associated with New Year’s Eve celebrations in Russia and other countries.
Russian salad, also known as Olivier salad, is a salad dish that originated in Russia in the 19th century. It was invented by a Belgian chef named Lucien Olivier, who was working in a popular restaurant in Moscow.
The salad was originally called “Salade Olivier” after its creator, but over time, it became known as “Russian salad” due to its popularity in Russia and its association with Russian cuisine.
Today, Russian salad is enjoyed in many countries around the world and has many variations, but its name still reflects its origins in Russia.
Russian salad calories per 100 g
The number of calories in Russian salad can vary depending on the specific recipe and ingredients used. However, on average, Russian salad (also known as Olivier salad) contains approximately 150-200 calories per 100 grams. Keep in mind that the calorie count can be higher if the salad contains ingredients like mayonnaise or other high-fat dressings.
Is Russian salad good for health?
It is a type of vegetable salad that is typically made with a combination of diced boiled vegetables, meat, and mayonnaise. Here is a detailed description of the ingredients and their health benefits:
1. Potatoes
Potatoes are a great source of carbohydrates, which are important for energy production. They are also rich in vitamins and minerals such as vitamin C, potassium, and vitamin B6.
2. Carrots
Carrots are packed with nutrients such as vitamin A, vitamin K, and potassium. They are also a great source of antioxidants, which help protect against cancer and other diseases.
3. Peas
Peas are a good source of plant-based protein, fiber, and essential vitamins and minerals like vitamin C, vitamin K, and folate.
4. Eggs
Eggs are a good source of high-quality protein and are also rich in essential vitamins and minerals like vitamin D, vitamin B12, and selenium.
5. Pickles
Pickles are low in calories and are a good source of probiotics, which are beneficial for gut health.
6. Olives
Olives are a good source of healthy fats and antioxidants, which can help protect against heart disease and other chronic conditions.
7. Mayonnaise
Mayonnaise is a high-calorie condiment that is typically used in Russian salad. While it can be high in saturated fat and calories, using a light or low-fat version can make this dish healthier.
Russian salad can be a nutritious dish when made with healthy ingredients and in moderation. It is important to balance the portion sizes and choose a low-fat version of mayonnaise to keep the calorie count in check.
Is Russian salad healthy for weight loss?
The salad is generally not considered a healthy choice for weight loss.
The main reason is the high calorie and fat content of mayonnaise used in the salad. Just one tablespoon of mayonnaise contains around 90 calories and 10 grams of fat. A typical serving of Russian salad can contain several tablespoons of mayonnaise, which can significantly increase the calorie and fat content of the salad.
Furthermore, the salad is often served in large portions and can be a calorie-dense meal, which can contribute to weight gain if consumed in excess.
If you’re trying to lose weight, it’s generally best to choose salads that are made with a variety of vegetables, lean protein sources, and a low-fat dressing. You can still enjoy Russian salad, but it’s best to consume it in moderation and balance it with other healthy foods.
Is Russian salad gluten free?
The ingredients of Russian salad can vary depending on the recipe or region, but the traditional recipe usually contains potatoes, carrots, peas, pickles, and mayonnaise. None of these ingredients are inherently gluten-containing.
However, some brands of mayonnaise may contain added gluten ingredients such as wheat-based stabilizers, so it’s important to check the label or ingredient list of the specific brand you’re using to confirm its gluten-free status.
Additionally, if any other ingredients are added to the salad, such as croutons or breadcrumbs, they may contain gluten.
Therefore, if all the ingredients used in the Russian salad are gluten-free, then the salad itself would be gluten-free. However, it’s always important to check the ingredient list and/or ask the person who prepared the salad to confirm its gluten-free status.
Is Russian salad keto?
Traditional Russian salad, typically contains high-carbohydrate ingredients such as potatoes, carrots, and peas, which makes it not suitable for a strict ketogenic diet.
However, there are variations of Russian salad that can be adapted to fit a ketogenic diet by substituting the high-carbohydrate ingredients with low-carbohydrate alternatives. For example, you could replace the potatoes with cauliflower or turnips, and the peas with green beans or broccoli.
If you are following a ketogenic diet and want to enjoy Russian salad, it’s important to check the ingredients and nutrition information carefully to ensure that it fits within your daily carbohydrate limit.
Is Russian salad fattening?
Russian salad, also known as Olivier salad, is a dish that typically includes boiled potatoes, carrots, pickles, peas, eggs, and mayonnaise, along with other ingredients that vary depending on the recipe.
Mayonnaise is a common ingredient in Russian salad, and it is high in fat and calories. Therefore, if the salad is made with a lot of mayonnaise or other high-fat ingredients, it can be high in calories and contribute to weight gain if consumed in excess.
The salad can also be made in a healthier way by using a lighter mayonnaise or substituting it with Greek yogurt or other low-fat alternatives. Additionally, portion size is also important in managing calorie intake.
Overall, whether or not Russian salad is fattening depends on the specific recipe and ingredients used, as well as portion size and frequency of consumption.
1. Simple Russian salad recipe
Here’s a simple Russian salad recipe:
Ingredients:
- 2 medium-sized potatoes, boiled and cubed
- 2 medium-sized carrots, boiled and cubed
- 1 cup boiled peas
- 1 cup boiled corn
- 1/2 cup chopped cucumber
- 1/2 cup chopped onion
- 1/2 cup chopped bell pepper
- 1/4 cup chopped fresh dill
- 1/4 cup mayonnaise
- Salt and pepper to taste
Instructions:
1. In a large mixing bowl, combine the potatoes, carrots, peas, corn, cucumber, onion, bell pepper, and dill.
2. Add the mayonnaise and mix until everything is coated evenly.
3. Season with salt and pepper to taste.
4. Chill in the refrigerator for at least an hour before serving.
That’s it! This Russian salad is perfect for a summer picnic or as a side dish for any meal. Enjoy!
2. Veg Russian salad recipe
Here’s a recipe for a vegetarian Russian salad:
Ingredients
- 3 medium potatoes, boiled and diced
- 1 large carrot, boiled and diced
- 1/2 cup green peas, boiled
- 1/2 cup sweet corn
- 1/2 cup diced cucumber
- 1/2 cup diced red bell pepper
- 1/2 cup chopped pickles
- 1/4 cup chopped onion
- 1/4 cup chopped fresh dill
- 1/4 cup mayonnaise
- Salt and pepper to taste
Instructions
1. Boil the potatoes and carrots until they are tender, then drain and let them cool. Once they are cool, dice them into small pieces.
2. Boil the green peas for a few minutes until they are cooked but still firm, then drain and set aside.
3. In a large mixing bowl, combine the diced potatoes, carrots, green peas, sweet corn, diced cucumber, diced red bell pepper, chopped pickles, chopped onion, and chopped fresh dill.
4. Add the mayonnaise to the mixing bowl and mix everything together until the vegetables are coated in the mayo. Add salt and pepper to taste.
5. Cover the bowl and refrigerate for at least 30 minutes to let the flavors meld together.
6. Serve cold as a side dish or a light meal.
Enjoy your vegetarian Russian salad!
3. Russian salad recipe fruit
Russian salad, is a popular dish in Russia and many other countries. The classic recipe typically includes diced vegetables, boiled eggs, and mayonnaise. However, there are many variations of the recipe, and some include fruit as well. Here is a recipe for Russian salad with fruit:
Ingredients:
- 2 apples, peeled and diced
- 1 can of pineapple chunks, drained
- 1 cup of canned corn, drained
- 1 cup of diced carrots
- 1 cup of diced boiled potatoes
- 1 cup of diced cooked chicken
- 1 cup of mayonnaise
- Salt and pepper to taste
Instructions:
1. In a large mixing bowl, combine the diced apples, drained pineapple chunks, canned corn, diced carrots, diced boiled potatoes, and diced cooked chicken.
2. Add the mayonnaise to the bowl and mix everything together until well combined.
3. Season the salad with salt and pepper to taste.
4. Cover the bowl with plastic wrap and refrigerate for at least an hour before serving.
5. Give the salad a final stir before serving and enjoy!
This Russian salad with fruit is a delicious and refreshing twist on the classic recipe. It can be served as a side dish or as a light meal on its own. Enjoy!
4. Shrimp Russian salad recipe
Here’s a recipe for Shrimp Russian Salad:
Ingredients:
- 1 pound cooked shrimp, peeled and deveined
- 3 large potatoes, peeled and cubed
- 3 carrots, peeled and diced
- 1 cup frozen peas
- 1/2 cup diced pickles
- 1/2 cup diced red onion
- 1/2 cup mayonnaise
- 1/4 cup sour cream
- 1 tablespoon Dijon mustard
- 1 tablespoon white vinegar
- Salt and pepper to taste
Instructions:
1. Boil the potatoes and carrots in salted water until tender, about 15-20 minutes. Drain and let cool.
2. In a large bowl, mix together the cooked potatoes, carrots, peas, pickles, and red onion.
3. In a separate bowl, whisk together the mayonnaise, sour cream, Dijon mustard, white vinegar, salt, and pepper.
4. Pour the dressing over the vegetables and mix well.
5. Add the cooked shrimp to the bowl and gently stir to combine.
6. Chill in the refrigerator for at least an hour before serving.
Enjoy your delicious Shrimp Russian Salad!
5. Vinaigrette Russian salad recipe
Here’s a simple recipe for a vinaigrette Russian salad:
Ingredients:
- 2 cups cooked and diced potatoes
- 1 cup cooked and diced beets
- 1 cup cooked and diced carrots
- 1/2 cup chopped onion
- 1/2 cup chopped fresh parsley
- 1/4 cup vegetable oil
- 1/4 cup white wine vinegar
- 2 tablespoons Dijon mustard
- 1 teaspoon sugar
- Salt and pepper to taste
Instructions:
1. In a large mixing bowl, combine the cooked and diced potatoes, beets, and carrots.
2. Add in the chopped onion and parsley.
3. In a separate small mixing bowl, whisk together the vegetable oil, white wine vinegar, Dijon mustard, sugar, salt, and pepper until well combined.
4. Pour the vinaigrette over the vegetables and toss until everything is evenly coated.
5. Serve chilled.
Enjoy your delicious vinaigrette Russian salad!
6. Spanish Russian salad recipe
Here’s a recipe for Spanish Russian salad, also known as ensaladilla rusa, with a Russian twist:
Ingredients:
- 3 large potatoes, peeled and chopped into small cubes
- 2 large carrots, peeled and chopped into small cubes
- 1/2 cup frozen peas
- 1/2 cup chopped green beans
- 1/2 cup chopped pickles
- 3 hard-boiled eggs, chopped
- 1/2 cup mayonnaise
- 1 tablespoon Dijon mustard
- 1 tablespoon white wine vinegar
- Salt and pepper, to taste
- Fresh dill, chopped, for garnish
Instructions:
1. Bring a large pot of salted water to a boil. Add the potatoes and carrots, and cook until they are tender, about 10-15 minutes. Drain and set aside to cool.
2. In a separate pot of boiling salted water, blanch the green beans for about 2-3 minutes until they are tender but still slightly crisp. Remove from the boiling water and place them in a bowl of ice water to stop the cooking process. Drain and set aside.
3. In a small saucepan, cook the frozen peas in boiling salted water for 2-3 minutes until they are tender. Drain and set aside.
4. In a large bowl, combine the cooked potatoes, carrots, green beans, peas, pickles, and chopped hard-boiled eggs.
5. In a small bowl, whisk together the mayonnaise, Dijon mustard, white wine vinegar, salt, and pepper. Pour the dressing over the vegetables and eggs and toss to coat.
6. Cover the bowl with plastic wrap and chill in the refrigerator for at least 1 hour before serving.
7. Before serving, sprinkle fresh chopped dill over the top of the salad.
Enjoy your Spanish Russian salad!
7. High-protein Russian salad
Russian salad is a classic dish that typically consists of diced potatoes, vegetables, and mayonnaise. To make a high-protein version of this dish, you can add protein-rich ingredients such as chicken, tuna, or boiled eggs. Here is a recipe for a high-protein Russian salad:
Ingredients:
- 4 medium potatoes, peeled and diced
- 1 cup canned tuna, drained
- 4 hard-boiled eggs, diced
- 1/2 cup diced carrots
- 1/2 cup diced celery
- 1/2 cup diced red onion
- 1/2 cup frozen peas, thawed
- 1/2 cup plain Greek yogurt
- 1/2 cup mayonnaise
- 2 tablespoons Dijon mustard
- 1 tablespoon white wine vinegar
- Salt and black pepper to taste
- Fresh parsley for garnish
Instructions:
1. In a large pot of salted boiling water, cook the potatoes until tender. Drain and let cool.
2. In a large mixing bowl, combine the tuna, boiled eggs, carrots, celery, red onion, and peas. Mix well.
3. In a separate small mixing bowl, whisk together the Greek yogurt, mayonnaise, Dijon mustard, and white wine vinegar. Season with salt and black pepper to taste.
4. Add the cooked potatoes to the mixing bowl with the other ingredients, and toss to combine.
5. Pour the dressing over the potato mixture and stir until everything is evenly coated.
6. Cover the bowl with plastic wrap and refrigerate for at least 30 minutes.
7. Before serving, garnish with fresh parsley.
Enjoy your delicious and high-protein Russian salad!
Is Russian salad good for diabetes?
Russian salad, typically contains a variety of vegetables such as potatoes, carrots, peas, and pickles, mixed with mayonnaise or a mayonnaise-based dressing. While these ingredients do not contain a significant amount of carbohydrates, the mayonnaise used in the salad may contain added sugars, which can increase the carbohydrate content of the salad and affect blood sugar levels in people with diabetes.
The high fat content in mayonnaise can also slow down digestion and the absorption of carbohydrates, which may help prevent a rapid spike in blood sugar levels.
It is recommended for people with diabetes to limit their intake of foods high in added sugars and fats. Therefore, Russian salad should be consumed in moderation and as part of a well-balanced meal that includes other nutrient-dense foods.
What to serve with Russian salad?
Here are some suggestions for what to serve with Russian salad:
1. Grilled or roasted meats
Russian salad pairs well with grilled or roasted meats such as chicken, beef, or lamb. The smoky flavors of the meat complement the creamy texture and tangy taste of the salad.
2. Bread
Serve Russian salad with a slice of crusty bread or a baguette. This is a great way to soak up any leftover dressing and add some extra carbs to the meal.
3. Smoked fish
Another classic Russian dish is smoked fish such as salmon or trout. This pairs well with the creamy texture of the salad and adds some extra protein to the meal.
4. Cucumber and tomato salad
If you want to add some freshness to the meal, serve Russian salad with a simple cucumber and tomato salad dressed with lemon juice and olive oil.
5. Pickled vegetables
Since Russian salad already contains pickles, you can double down on the tangy flavors by serving it with some additional pickled vegetables such as beets or cabbage.
6. Vodka
For an authentic Russian experience, serve Russian salad with some ice-cold vodka. This is a traditional way to enjoy the salad in Russia and can make for a fun and festive meal.
How to serve Russian salad?
Here are some tips on how to serve Russian salad:
1. Chilled
Russian salad is best served chilled. Store it in the refrigerator for at least an hour before serving to allow the flavors to meld together.
2. Presentation
Serve the salad in a large bowl or on a platter. Garnish it with fresh herbs, such as parsley or dill, and slices of hard-boiled eggs.
3. Accompaniments
Serve Russian salad as a side dish with grilled or roasted meats, fish, or poultry. It also pairs well with bread, crackers, or pita chips.
4. Variations
You can add other ingredients to the salad, such as ham, chicken, or shrimp, for a more substantial dish. You can also substitute some of the vegetables, such as peas or carrots, with others, like beans or corn.
5. Portion size
Russian salad is usually served as a side dish, so consider the portion size accordingly. A couple of spoonfuls per person should be enough.
Conclusion
In conclusion, Russian salad is a popular dish that has gained worldwide recognition. Its simple yet delicious recipe makes it a favorite among many people. With its blend of ingredients such as potatoes, carrots, peas, eggs, pickles, and mayonnaise, Russian salad offers a unique and satisfying taste that is perfect for any occasion. Whether served as a side dish or a main course, Russian salad is a versatile dish that can be enjoyed by people of all ages. Overall, it is a dish that embodies the richness of Russian cuisine and continues to be a staple in many households around the world.
