Mediterranean Diet Russian Salad

Elevate your salad game with this vibrant and wholesome Mediterranean Diet Russian Salad, a refreshing twist on the classic Russian salad that’s perfect for health-conscious food lovers. Packed with nutrient-rich veggies—like tender potatoes, crisp green beans, and colorful red bell pepper—this version swaps the traditional heavy mayo for a creamy and tangy dressing made with Greek yogurt, extra virgin olive oil, and a hint of Dijon mustard. Chickpeas add a delightful Mediterranean flair and a boost of protein, while fresh dill ties the flavors together beautifully. Ready in just 40 minutes, this easy and satisfying dish is perfect as a light lunch, a side at summer picnics, or a make-ahead meal prep option. Serve it chilled or at room temperature for a dish that’s as versatile as it is delicious!

Nutriscore Rating: 84/100

Prep Time:20 mins

Cook Time:20 mins

Total Time:40 mins

Servings: 6

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

Directions

Step 1

Peel and dice the potatoes and carrots into small cubes.

Step 2

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.

Step 3

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.

Step 4

Cook the green peas in salted boiling water for about 3 minutes, drain, and cool them the same way as the beans.

Step 5

Drain and rinse the chickpeas well if using canned. Set aside to drain completely.

Step 6

Dice the red bell pepper and cucumber into small cubes.

Step 7

In a large mixing bowl, combine the cooled potatoes, carrots, blanched green beans, peas, chickpeas, red bell pepper, and cucumber.

Step 8

In a small bowl, mix the Greek yogurt, olive oil, lemon juice, Dijon mustard, and chopped fresh dill to create the dressing.

Step 9

Season the dressing with salt and black pepper.

Step 10

Pour the dressing over the chopped vegetables and gently toss to coat everything evenly.

Step 11

Serve the salad chilled or at room temperature, garnished with a sprinkle of fresh dill.

Nutrition Facts

Serving size	1895 grams (1895.0g)

Amount per serving	% Daily Value*
Calories	1630

Total Fat 38.50g	49%
Saturated Fat 5.80g	29%
Polyunsaturated Fat 0.60g
Cholesterol 8mg	3%
Sodium 2925mg	127%
Total Carbohydrate 259.30g	94%
Dietary Fiber 50.70g	181%
Total Sugars 52.70g
Protein 65.10g	130%

Vitamin D 0IU	0%
Calcium 563mg	43%
Iron 19mg	104%
Potassium 5871mg	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.

Source of Calories

Fat: 21.1%

Protein: 15.8%

Carbs: 63.1%