Ensalada Rusa, also known as Russian Salad or Olivier Salad, is a beloved dish enjoyed in many parts of the world. This classic recipe features a delightful combination of boiled potatoes, carrots, peas, and mayonnaise, resulting in a creamy and flavorful salad that is perfect for any occasion.

The origins of Ensalada Rusa trace back to the 19th century when it was created by Lucien Olivier, a Belgian chef working in Moscow. Originally named "Salade Olivier," the dish was a luxurious creation served in Olivier's restaurant. It consisted of diced boiled potatoes, vegetables, and various meats, all bound together with a special dressing.

Over time, the recipe evolved and spread to different regions, adapting to local tastes and ingredients. Today, variations of Ensalada Rusa can be found across Europe, Latin America, and beyond, with each region adding its own unique twist to the dish.

Despite its name, Ensalada Rusa has become a staple in many cuisines, cherished for its simplicity, versatility, and delicious flavors. Whether served as a side dish or enjoyed on its own, this timeless salad continues to delight food lovers around the globe.


- 3 medium potatoes, peeled and diced

- 2 carrots, peeled and diced

- 1 cup frozen peas

- 1/2 cup mayonnaise

- Salt and pepper to taste

- Optional: chopped fresh parsley for garnish


1. Boil Potatoes and Carrots: In a large pot, boil the diced potatoes and carrots until they are fork-tender, about 10-15 minutes. Drain and let them cool to room temperature.

2. Cook Peas: In a separate pot, cook the frozen peas according to the package instructions. Drain and let them cool.

3. Combine Ingredients: In a large mixing bowl, combine the cooked potatoes, carrots, and peas. Add mayonnaise and gently toss until all ingredients are evenly coated. Season with salt and pepper to taste.

4. Chill and Serve: Cover the bowl with plastic wrap and refrigerate the salad for at least 1 hour to allow the flavors to meld together. Before serving, garnish with chopped fresh parsley if desired.

5. Enjoy!: Serve the Ensalada Rusa chilled as a side dish or enjoy it on its own as a light and refreshing meal.

This recipe provides a straightforward method for making Ensalada Rusa, and it's perfect for beginners or anyone looking for a quick and easy dish to prepare.

Nutrition Value:

1. Potatoes (3 medium):

  - Calories: Approximately 255 kcal

  - Carbohydrates: Around 59 grams

  - Protein: Roughly 7 grams

  - Fat: Negligible amount

  - Sodium: Minimal, unless salt is added during cooking

  - Cholesterol: None

  - Vitamins: High in Vitamin C and Vitamin B6, good source of potassium

  - Minerals: Contains potassium, magnesium, and phosphorus

  - Nutritional Benefits: Potatoes provide a good source of energy from carbohydrates and essential vitamins and minerals, particularly Vitamin C, which supports immune function, and potassium, important for heart health and muscle function.

2. Carrots (2 medium):

  - Calories: Approximately 60 kcal

  - Carbohydrates: Around 14 grams

  - Protein: Roughly 1 gram

  - Fat: Negligible amount

  - Sodium: Minimal

  - Cholesterol: None

  - Vitamins: High in Vitamin A (in the form of beta-carotene), Vitamin K, and Vitamin C

  - Minerals: Contains potassium and small amounts of other minerals like calcium and magnesium

  - Nutritional Benefits: Carrots are known for their high beta-carotene content, which is beneficial for eye health and immune function. They also provide fiber, aiding in digestion, and various vitamins and minerals.

3. Frozen Peas (1 cup):

  - Calories: Approximately 70 kcal

  - Carbohydrates: Around 12 grams

  - Protein: Roughly 5 grams

  - Fat: Negligible amount

  - Sodium: Minimal

  - Cholesterol: None

  - Vitamins: High in Vitamin C, Vitamin K, and folate

  - Minerals: Contains potassium, iron, and magnesium

  - Nutritional Benefits: Peas are a good source of plant-based protein, making them beneficial for vegetarians and vegans. They also provide fiber, which supports digestive health, and various vitamins and minerals, contributing to overall well-being.

4. Mayonnaise (1/2 cup):

  - Calories: Approximately 720 kcal

  - Carbohydrates: Around 2 grams

  - Protein: Roughly 2 grams

  - Fat: Approximately 80 grams

  - Sodium: Varies depending on brand, typically contains moderate to high sodium

  - Cholesterol: Typically contains cholesterol due to egg content

  - Vitamins: Contains small amounts of Vitamin K and Vitamin E

  - Minerals: May contain trace amounts of minerals like calcium and iron

  - Nutritional Benefits: Mayonnaise provides fat for satiety and flavor, but it is high in calories and fat, so it should be consumed in moderation as part of a balanced diet.

5. Salt and Pepper:

  - Calories: Negligible

  - Carbohydrates: Negligible

  - Protein: Negligible

  - Fat: Negligible

  - Sodium: Varies depending on amount used, typically minimal

  - Cholesterol: None

  - Vitamins: None

  - Minerals: Salt provides sodium, which is essential for fluid balance and nerve function, but excessive intake should be avoided

  - Nutritional Benefits: Salt and pepper primarily add flavor to the dish and have minimal nutritional value. It's important to use them in moderation to enhance taste without increasing sodium intake too much.

6. Optional: Chopped Fresh Parsley:

  - Calories: Negligible

  - Carbohydrates: Negligible

  - Protein: Negligible

  - Fat: Negligible

  - Sodium: Negligible

  - Cholesterol: None

  - Vitamins: High in Vitamin K, Vitamin C, and Vitamin A

  - Minerals: Contains small amounts of minerals like calcium, iron, and potassium

  - Nutritional Benefits: Parsley adds freshness and color to the dish and provides small amounts of vitamins and minerals, particularly Vitamin K, which is important for blood clotting and bone health.

This breakdown provides an overview of the nutritional composition and benefits of each ingredient in the Ensalada Rusa recipe.

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