This traditional Russian beet salad recipe is a staple on every holiday table, cherished for its vibrant colors and delightful flavors. At home, we whip up this salad at least once every two weeks, if not more frequently. What’s wonderful about this salad is its versatility—there are countless variations to explore. You can opt to omit the prunes and walnuts, perhaps substituting dried apricots for a twist, or keep it simple with just beets, mayo, and garlic for a classic rendition. Whether served as a side or enjoyed as a standalone dish, this salad never fails to impress with its rich heritage and delicious taste.
Beets health benefits
Beets are not only vibrant and flavorful but also pack a punch in terms of health benefits. One of their standout qualities is their ability to support digestive health. Beets are rich in dietary fiber, which plays a crucial role in promoting regular bowel movements and preventing constipation. Additionally, the fiber content in beets acts as a prebiotic, nourishing the beneficial bacteria in the gut and supporting a healthy balance of gut microbiota. This, in turn, contributes to improved digestion and nutrient absorption, leading to overall better gut health.
Moreover, beets are a powerhouse of nutrients, including vitamins, minerals, and antioxidants, all of which play key roles in supporting various aspects of health. For instance, beets are an excellent source of folate, a B vitamin essential for cell division and DNA synthesis. They also contain potent antioxidants like betalains, which help combat oxidative stress and inflammation in the body, thereby reducing the risk of chronic diseases such as heart disease and certain types of cancer. With their impressive array of nutrients and digestive benefits, incorporating beets into your diet can be a delicious and nutritious way to support your overall well-being.
Russian beets salad recipe
Ingredients:
- 3 medium beets, cooked, peeled, and grated
- 1/2 cup mayonnaise
- 2 cloves garlic, minced
- 1/4 cup pitted prunes, chopped
- 1/4 cup walnuts, chopped
- Salt and pepper to taste
- Fresh parsley or dill for garnish (optional)
Instructions:
- Prepare the Beets:
- Start by cooking the beets. You can do this by boiling them in water until tender, usually about 40-50 minutes, or until a knife easily pierces through the beets. Alternatively, you can roast them in the oven at 400°F (200°C) for about 45-60 minutes until tender. Once cooked, let the beets cool slightly, then peel and grate them using a box grater.
- Prepare the Dressing:
- In a small bowl, combine the mayonnaise and minced garlic. Mix well until the garlic is evenly distributed throughout the mayonnaise.
- Assemble the Salad:
- In a large mixing bowl, combine the grated beets, chopped prunes, and chopped walnuts.
- Pour the prepared garlic mayo dressing over the beet mixture and toss until everything is evenly coated.
- Season the salad with salt and pepper to taste, adjusting the seasoning as needed.
- Chill and Serve:
- Cover the salad and refrigerate for at least 30 minutes to allow the flavors to meld together.
- Before serving, give the salad a final toss and garnish with fresh parsley or dill, if desired.
- Enjoy:
- Serve the traditional Russian beet salad as a side dish or as part of a larger spread. It’s perfect for gatherings, potlucks, or as a colorful addition to your dinner table.
This beet salad is rich, creamy, and packed with flavor from the garlic, prunes, and walnuts, making it a beloved dish in Russian cuisine. Enjoy!
