Recipe description
July 19, 2026
Ensaladilla rusa light with yogurt dressing
Light ensaladilla rusa with yogurt dressing supports fiber variety and balance.
80%
General Gut Health Match
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Takes about 2 minutes.
Why this recipe fits you
- Contains multiple vegetables providing fiber and plant diversity.
- Yogurt dressing adds protein and lowers the reliance on mayo.
- Colorful ingredients and herbs contribute polyphenols and flavor without added sugar.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Potato
300
gram
Carrot
2
piece
Pea, green
100
gram
Green beans
100
gram
Yoghurt, Greek
150
gram
Lemon juice
1
tablespoon
Mustard
1
teaspoon
Dill
1
tablespoon
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Instructions
1
Peel and dice the potatoes and carrots into 1cm cubes. Trim and chop the green beans into 1cm pieces.
2
Place the potatoes and carrots in a pot of salted water and boil for 10 minutes. Add the peas and green beans and cook for another 5 minutes until all vegetables are tender but still firm.
3
Drain the vegetables well and let them cool completely to room temperature.
4
In a medium bowl, whisk together the Greek yogurt, lemon juice, Dijon mustard, chopped dill, salt, and black pepper until smooth.
5
Gently fold the cooled vegetables into the yogurt dressing until evenly coated.
6
Refrigerate for at least 30 minutes to allow flavors to meld. Serve chilled.
More Recipes For Your Gut
Nutrition
186 kcal
Calories
12.8 g
Protein
33 g
Carbohydrates
6.4 g
Fiber
10.7 g
Sugar
2.4 g
Fat
0.8 g
Saturated fat
1.4 g
Salt
FAQ
Is this recipe vegetarian or vegan?
It's vegetarian as written (contains Greek yogurt). It can be vegan with plant-based yogurt.
Can I make it dairy-free or vegan?
Yes. Use plant-based yogurt and a dairy-free dressing.
How many servings does this yield?
2 servings.
How long does it take to prepare and chill?
About 1 hour total, with 20–25 minutes prep and 30 minutes chilling.
How should I store leftovers?
Refrigerate in an airtight container; 2–3 days.
Can I customize the dressing or add extra flavors?
Yes; adjust lemon juice, dill, salt; you can add capers or extra herbs.
Can I use frozen vegetables?
Yes; frozen peas and green beans work; cook as directed and drain well.
Is this gluten-free?
Generally yes, but check mustard and any added ingredients; most are gluten-free.
What are the health benefits of the yogurt dressing?
Provides protein and calcium from yogurt; lighter than mayo and adds creaminess.
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