Vibrant Vinaigrette Salad Recipe: A Nourishing and Flavor-Packed Classic

Vinaigrette Salad (beet salad) is a vibrant and healthy dish that combines the freshness of vegetables with rich flavor nuances. This classic recipe has become a staple of home cooking and remains popular both for everyday meals and festive occasions.

PREPARING VINAIGRETTE SALAD (BEET SALAD)

Ingredients:

• Beets – 2 medium-sized
• Potatoes – 3-4
• Carrots – 2
• Pickled or fermented cucumbers – 3-4
• Canned green peas – 1 can
• Onion – 1
• Vegetable oil (sunflower or olive) – 3-4 tbsp
• Salt – to taste

Instructions:

1. Cook the vegetables. Boil the beets, potatoes, and carrots in their skins until soft. Let them cool, peel, and cut into small cubes. To preserve the beets’ color and texture, drizzle them with a little vegetable oil after cutting.
   
   
   
   
2. Prepare the remaining ingredients. Dice the pickled cucumbers and onion. If the onion is too sharp, you can rinse it with boiling water.
   
   
3. Combine. In a large bowl, mix the chopped vegetables, green peas, and cucumbers.
   
4. Dressing. Dress the salad with vegetable oil, season with salt to taste, and mix gently.
   
5. Let it rest. Allow the Vinaigrette (beet salad) to sit in the refrigerator for 30–60 minutes to enhance the flavors.

Optional Additions:

• For a richer flavor, you can add a bit of apple or pickled mushrooms.
• To make the vinaigrette (beet salad) less salty, use fresh cucumbers instead of pickled ones.

TIPS FOR MAKING THE PERFECT VINAIGRETTE SALAD (BEET SALAD)

Vinaigrette Salad (beet salad) is not only delicious but also a healthy dish ideal for daily nutrition. Its popularity is due to its simplicity, accessibility of ingredients, and high vitamin content. To make your vinaigrette (beet salad) even tastier, follow these tips:

1. Vegetable Preparation:
   • Cook the vegetables until soft but firm enough to hold their shape. Boil the potatoes and carrots in their skins to retain more nutrients. Beets can be baked in the oven for a richer flavor.
2. Cutting:
   • All ingredients should be diced into uniformly sized cubes. This not only gives the salad an attractive appearance but also ensures even mixing of flavors. Mix the beets with vegetable oil immediately to prevent them from staining the other ingredients.
3. Cucumbers:
   • Pickled cucumbers add a tangy flavor to the vinaigrette (beet salad). For a less acidic taste, use fresh cucumbers. You can also add sauerkraut to enrich the salad with vitamins and a pleasant crunch.
4. Dressing:
   • Use high-quality vegetable oil for the dressing. Traditionally, unrefined sunflower oil is preferred for its distinct taste and aroma. However, you can experiment with olive or flaxseed oil for new flavor variations.
5. Enhancing the Texture:
   • To make the vinaigrette (beet salad) more filling, add boiled green peas or beans. These pair well with other ingredients and provide essential proteins. Don’t forget fresh herbs like dill or parsley to accentuate the salad’s flavor.
6. Letting it Rest:
   • For the best flavor, let the vinaigrette (beet salad) sit in the refrigerator for a couple of hours. This allows the ingredients to soak in the dressing. Serve the salad chilled, garnished with fresh herbs.

ENERGY VALUE OF VINAIGRETTE SALAD (BEET SALAD)

Vinaigrette Salad (beet salad) is one of the healthiest and most low-calorie dishes. It mainly consists of boiled vegetables like beets, potatoes, and carrots, along with pickled cucumbers or sauerkraut. Thanks to its composition, Vinaigrette Salad (beet salad) provides the body with vitamins and minerals while remaining light and nutritious.

What Affects the Caloric Content of Vinaigrette Salad (beet salad)?

1. Potatoes:
   • This starchy vegetable adds heartiness but increases calorie content. To reduce calories, decrease the amount of potatoes in the recipe or replace them with pumpkin or zucchini.
2. Dressing:
   • The classic vinaigrette (beet salad) recipe uses vegetable oil, which is a significant source of calories. To make the dish lighter, reduce the amount of oil or replace it with low-fat dressings like lemon juice or plain yogurt.
3. Beets:
   • Beets contribute sweetness, vibrant color, and carbohydrates, which affect calorie count. Adjust the amount to your taste.
4. Pickled Ingredients:
   • Sauerkraut and pickled cucumbers do not significantly affect calorie content but add flavor and probiotics, which are good for digestion.
5. Peas:
   • Canned green peas add softness and flavor but also increase the calorie count. Substitute them with boiled green beans or fresh vegetables for a lighter option.

How to Reduce the Calorie Content of Vinaigrette Salad (beet salad):

1. Use fewer potatoes:
   • Replace part of the potatoes with more carrots or fresh cucumbers.
2. Limit oil:
   • Use only 1–2 tablespoons of oil for the entire salad.
3. Add more greens:
   • Dill, parsley, or green onions enhance flavor and increase the nutritional value without adding significant calories.
4. Experiment with dressings:
   • Swap vegetable oil for lemon juice, apple cider vinegar, or a mix of yogurt and mustard. This reduces calories and adds an original twist to the flavor.
5. Skip canned peas:
   • Replace green peas with green beans or fresh vegetables for a lighter version.

Conclusion

Vinaigrette Salad (beet salad) is a versatile dish suitable for both festive tables and daily meals. Its balanced composition and relatively low calorie content make it perfect for anyone aiming to eat healthily and deliciously. Easy to prepare, this salad adapts well to personal preferences, and using fresh, high-quality ingredients allows you to control its nutritional value.

Follow these simple tips to make the vinaigrette (beet salad) recipe even healthier and lighter while preserving its rich flavor and traditional ingredient combination.

Vinaigrette Salad (beet salad) is not only delicious but also beneficial due to its high fiber and vitamin content. Serve it as a standalone dish or as a side to hot meals.