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You are here: Home / Recipes / Healthy Vegetarian Russian Potato Salad Recipe (Gluten Free)

Healthy Vegetarian Russian Potato Salad Recipe (Gluten Free)

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Published on February 12, 2018 by Helen Best-Shaw 45 Comments
Last Updated on October 8, 2018

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A Kilner jar containing Russian salad made with chickpeas, chopped potatoes, peas, carrots. There is a blie and white spoon standing against the jar and the sceen is propped with chips and a bunch of dill. Text overlay reads Healthy Veggie Russian Salad.

This healthy vegetarian Russian Salad recipe is easy to make and can be prepared ahead of time.  Smart twists and substitutions lighten the classic recipe without compromising on flavour.  

Naturally gluten free, easily adaptable to be vegan.  Serve with crunchy salt and vinegar Popchips for an exciting and interesting office lunch.

A jar of vegetarian Russian salad - more interesting for lunch than another boring sandwich!

A working lunch at your desk at your desk can be really dispiriting. A flabby sandwich, or bowl of fridge leftovers is no way to set you up for the afternoon, and all too frequently results in a trip to the vending machine for a guilty mid afternoon chocolate bar. But with a bit of thought and preparation, you can brighten your day with a delicious and healthy meal.

This healthy Russian salad is packed with flavour and texture. There’s crunch from carrots, gherkins and radishes, sweetness from frozen peas, a carbohydrate boost from boiled potatoes and an added dose of protein for afternoon wakefulness from chickpeas. Using raw carrot and peas adds to the healthiness of this salad, and gives a crisp, fresh flavour too.

The folks at Popchips are on a mission to put an end to boring and disappointing office lunches and get everyone eating a genuinely interesting desk lunch and enjoy more by adding a bag of their favourite flavour of Popchips of course!  We’ve created this recipe for this veggie packed Russian Salad   As well as being packed with colour and crunch this salad is perfect for impressing  and inducing envy in your colleagues.  The ingredients were put together to be served with a packet of salt and vinegar Popchips – the salty vinegary dressing and gherkins pair perfectly here.  Serve with the Popchips on the side, or use them as a canape base with a spoonful of salad on each one, or just scoop the salad straight from the jar with each Popchip.

Popchips are the delicious crunchy, potato based snack that haven’t been deep fried so have 50% less fat per serving than crisps, and are available in fourteen different styles or flavours, so there’s sure to be one you’ll love!

A jar of healthier Russian salad - perfect for lunch, with crunchy Popchips

The Russian salad started life in Moscow as rich dish with a strongly emphasis on meat and shellfish, with up to 100 different ingredients. It changed to its current vegetable recipe it spread around the world. It’s particularly popular in Spain, where it’s served as a tapas called ensaladilla Rusa. Our version is healthier than usual, as we have lightened up the dressing by using yogurt as well as mayonnaise. Use a little vinegar from the gherkins to thin the dressing to make it go even further, and coat each ingredient evenly.

Everything You Need To Know

  • How do I make this Vegetarian Russian Salad?
  • How can I vary this Vegetarian Russian Salad?
  • Why is is this Vegetarian Russian Salad Healthy?
  • Russian Potato Salad Recipe
    • Ingredients
    • Instructions
    • Notes

How do I make this Vegetarian Russian Salad?

This is a great dish for office lunches. A bit of preparation the night before will save masses of time in the morning.

In the evening, open a tin of chickpeas, rinse, drain, spread out on a silicone mat and freeze. We keep cooked beans and pulses ready in the freezer at all times. Perfect to add to soups or stews, as a base for a bean dip or, as here, in a salad.

Boil 50g of waxy potato per person until just cooked.

Make the dressing by mixing yogurt and mayonnaise, then thin it down with a spoon of the gherkin juice for a lighter dressing than 100% mayonnaise.

Mix cubed carrot, cubed potato, frozen peas and chickpeas with sliced gherkin, sliced radish and the dressing. Transfer to a pot or jar garnish with some dill, and you’re ready to go! Grab a packet of Popchips to add extra crunch – salt and vinegar flavour goes really well with this recipe.

Using frozen chickpeas and peas means that this salad will keep cold until lunchtime if you don’t have an office fridge, then they will gently defrost on your desk all morning.

This healthy Russian salad will keep for 3 days in the fridge so make a big batch for a few day’s worth of work lunches.

The ingredents of our healthier vegetarian Russian salad

How can I vary this Vegetarian Russian Salad?

You can change the vegetables according to what’s available. How about adding sweetcorn or beetroot?

A vegan version of this vegetarian Russian potato salad is easy; just make the dressing using vegan mayonnaise and yogurt.

Or, go the other way and add some cubed cooked chicken, ham, bacon, sausages, hard boiled egg or flaked smoked fish, or you might also like this dairy free pea salad with egg and bacon from Binky!
Deliciously crunchy vegetarian Russian salad in a jar. The perfect lunchtime

Why is is this Vegetarian Russian Salad Healthy?

It is packed with vegetables – including the raw carrots and radishes

It contains extra protein from the chickpeas – which will help keep you fuller for longer

We have replaced half the boiled potatoes with chickpeas which reduces the glycemic load

The dressing is lighter and reduced in fat by substituting low fat natural yogurt for most of the mayonnaise.  As we have thinned the dressing using the vinegar from the pickles you need less of it to coat all the ingredients.

A bag of crunchy, lower fat Popchips.

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A jar of Russian salad - more interesting for lunch than another boring sandwich!
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Russian Potato Salad Recipe

This healthy vegetarian Russian Salad recipe is easy to make and can be prepared ahead of time. Smart twists and substitutions lighten the classic recipe without compromising on flavour. Naturally gluten free and easy to make vegan.
Servings: 2 people
Author: Helen Best-Shaw
Prep Time10 mins
Cook Time15 mins
Total Time10 mins
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Ingredients

For the dressing

  • 50 g yoghurt (low fat)
  • 20 g mayonnaise
  • 1 tsp vinegar (from the gherkins. Adjust to taste. )
  • 1 sprig dill ((chopped))

For the salad

  • 100 g potato (preferably a waxy variety, boiled and cubed)
  • 60 g frozen peas
  • 1 carrot (large)
  • 0.5 can chickpeas
  • 2 gherkins
  • 2 radishes
Metric - USA Cups

Instructions

  • The night before, mix the dressing ingredients; use a little vinegar from the gherkins to thin to a suitable consistency.
  • Boil the potatoes until just cooked.
  • If you're going to eat immediately, defrost the peas in some boiling water. (For a packed lunch use them frozen.)
  • Dice the carrot and cooked potato. Slice the gherkins and radishes. Mix all the ingredients and coat with the dressing.
  • Transfer to a serving dish ,or for a packed lunch, a jar or plastic pot. Garnish with dill and you're ready to go.

Notes

  • The salad will keep for about three days in the fridge once made up.
  • We keep cooked beans and pulses ready in the freezer at all times. They are perfect to add to soups or stews, as a base for a bean dip or, as here, in a salad. One less thing to do the night before!
  • You can vary the vegetables according to what's available. How about adding sweetcorn or beetroot? You could add boiled egg too.
  • A vegan version of this  Russian salad is easy; just make the dressing using vegan mayonnaise and yogurt. If you want to add more protein, smoked tofu would work.
  • For meat eaters, you might want to go the other way and add some diced cooked chicken, ham, bacon, sausage or flaked smoked fish.
Serve with a packet of salt and vinegar Popchips!
• Please note that the nutrition information provided below is approximate and meant as a guideline only.
• Unless stated otherwise cup conversions have been made with an online tool. For accuracy please check with your favoured conversion tool. We recommend buying inexpensive digital kitchen scales.
Nutrition Facts
Russian Potato Salad Recipe
Amount Per Serving
Calories 323 Calories from Fat 90
% Daily Value*
Fat 10g15%
Saturated Fat 1g6%
Cholesterol 5mg2%
Sodium 240mg10%
Potassium 738mg21%
Carbohydrates 43g14%
Fiber 11g46%
Sugar 9g10%
Protein 14g28%
Vitamin A 5350IU107%
Vitamin C 25.2mg31%
Calcium 118mg12%
Iron 5.1mg28%
* Percent Daily Values are based on a 2000 calorie diet.
Course: Light Meal, Salad
Cuisine: Russian, Salad
Keyword: Russian Potato Salad, Russian Salad, Russian Salad Recipe, Vegetarian Russian Salad
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Recipe for healthier vegetarian Russian potato salad commissioned by Popchips. All opinions are our own. Find out more about Popchips here.

Creamy Russian potato salad in a mason jar with a blue and white spoon on the side of the jar and an overhead shot of Russian salad with a line of thin sliced radishes in a mason jar with a text overlay

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Filed Under: Quick & Easy, Recipes, Recipes by Course, Recipes by Main Ingredient, Sponsored, Vegetables, Vegetarian Recipes, £ Ingredients: Dairy, Gherkins, Mayonnaise, Peas, Potatoes, Radishes, Vegetables

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    Recipe Rating




  1. Jyothi

    5 stars
    I simply looove potatoes in my salad. Can have this all week without getting bored. YUMMY

    Reply
    • Helen

      Potatoes are so tasty, great eaten cold.

      Reply
  2. Jill

    5 stars
    Can you pack my lunch for me? It’s not lunch time here but looking at these photos is making me hungry. Love that jar and spoon too!

    Reply
    • Helen

      So easy to make Jill, and lasts three days in the refridgerator.

      Reply
  3. Tania Sheff

    5 stars
    Being Ukrainian myself, I have a special relationship with Russian Salad. I am very intrigued with your version. Saved the recipe for later and I cannot wait to try it!

    Reply
    • Helen

      Hope you enjoy it Tania.

      Reply
  4. Traci

    5 stars
    This looks like a salad I would make and enjoy any day of the year! Looks delicious and refreshing. Great recipe!

    Reply
    • Helen

      A tasty and healthy salad, perfect for lunch any day.

      Reply
  5. Gloria @ Homemade & Yummy

    5 stars
    There certainly are a lot of flavours and textures happening in this salad. I have never used peas in a potato salad, very interesting for sure. We are potato and chickpea lovers….so we just might have to give this a try.

    Reply
    • Helen

      The peas give added nutrition, and taste great.

      Reply
  6. Sarah Bailey

    5 stars
    Hands up I love a good potato salad, but I try and not eat it to often but with this recipe I may just be able to treat myself a little more often! Thank you.

    Reply
    • Helen

      This is a healthier version, with lots of good stuff packed in; treat yourself Sarah.

      Reply
  7. The London Mum

    5 stars
    Surprisingly this sounds like a salad I could enjoy. I love the sound of the crunchy textures, and gherkins are my favourite! Plus pop chips are delicious!

    Reply
    • Helen

      The gherkins are a great addition, such a tangy flavour.

      Reply
  8. Rhian Westbury

    5 stars
    This definitely looks like a much nicer lunch than what I see most people eating x

    Reply
    • Helen

      So much nicer than sandwiches.

      Reply
  9. Helen at Casa Costello

    What a genius idea for using pop chips as a vessel. I must admit I tend to just dive into the bag and gobble them up.

    Reply
    • Helen

      They last a little longer if you use them as a vessel, only a little though.

      Reply
  10. Sam Jeffery

    Oh such an interesting lunch choice! It’s good to mix things up a bit, I get bored with my usual work lunch!

    Reply
    • Helen

      I think if you make lunches more interesting you’re less likely to snack.

      Reply
  11. Becca Talbot

    You mentioned waxy potatoes – I have to ask, what is a waxy potato?? Aren’t all potatoes just potatoes? I’d really like to try this salad for lunch boxes, but wanna make sure I get the right potatoes lol x

    Reply
    • Helen

      Potatoes have different textures. Waxy are better for potato salads as they stay firmer when cooked and don’t go fluffy and disintegrate. A fluffier potato is better for mash or baked. You can use them interchangeably, but there is an appreciable difference.

      Reply
  12. Nicolette Lafonseca

    My optimistic self is ready for salads in hope the sun will.shine again, it will won’t it i will definately try this one.

    I became obsessed with popchips when I was pregnant with baby 1 in Paris I in fact cried when monoprix ran out one day and I made Joe wander the streets looking for some

    Reply
    • Helen

      That truly is an obession Nicolette, but a worthy one all the same.

      Reply
  13. Helen

    I haven’t seen a Russian salad before but it looks SO tasty! Definitely a lot more exciting than a boring sandwich or crackers. The Popchips will add a great crunch to it all too.

    Reply
    • Helen

      A very tasty salad with lots of flavours.

      Reply
  14. Jenni

    I havent heard of a russian salad before! This looks delicious x

    Reply
    • Helen

      Very tasty, and lots of nutrition.

      Reply
  15. C x

    5 stars
    This looks such a vibrant packed lunch option! I love that you offer variants of ingredients as this is very much how I cook – otherwise the store cupboard become unbearably packed!

    Reply
    • Helen

      My store cupboard is verging on ridiculous as so many clients need one off ingredients!

      Reply
  16. Nikki

    5 stars
    This sounds gorgeous! I am always looking for new ideas for lunches as I tend to eat the same thing over and over again!

    Reply
    • Helen

      Adding a bit of variety always helps, and I feel stops you craving the stuff we want to avoid.

      Reply
  17. Fritha

    5 stars
    Oh this looks delicious! I need to batch cook more, it’s such a great idea! x

    Reply
    • Helen

      Batch cooking is ideal for saving time later.

      Reply
  18. Kerry

    5 stars
    A perfect idea for a tasty, healthier work lunch. I hate sandwiches with a passion, and this time of year I don’t like to take soup in. A carton of this salad is perfect.

    Reply
    • Helen

      I much prefer a crunchy salad to soggy sandwiches.

      Reply
  19. Matt E

    4 stars
    I had something like this in Spain, with ham in it. Very tasty. Nice to see it is so easy to make and your healthier take on the dish means less guilt.

    Reply
    • Helen

      Less guilt, more enjoyment.

      Reply
  20. Natalie M

    5 stars
    Salads at lunchtime are a must at this time of year. Love the idea of having little mouthfuls in the Pop chips.

    Reply
    • Helen

      The Pop chips are a nice addition.

      Reply
  21. Zara Douglas

    5 stars
    Brilliant idea for a healthy lunch. I wouldn’t have known what a Russian salad was until reading this. Certainly ticks all my boxes.

    Reply
    • Helen

      This take on the Russian salad is simple and healthy, of course it can be changed according to preferences.

      Reply
  22. Robyn

    5 stars
    Lovely summer salad recipe, with lots of tasty ingredients. Think I would need to make it with beetroot, that sounds even tastier.

    Reply
    • Helen

      Beetroot would be so tasty in this salad.

      Reply

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