Dietary Oriental Salad

Dietary Oriental Salad with Potato Mayonnaise

When it comes to salads, the oriental one is a true delight, combining simple yet flavorful ingredients. This recipe not only offers an explosion of flavors but also an excellent dietary option thanks to the mayonnaise made from potatoes. The oriental salad is perfect for a healthy lunch or a light dinner and can be served both as a main dish and as a side.

Preparation time: 15 minutes
Cooking time: 25 minutes
Total time: 40 minutes
Number of servings: 4

Ingredients:

- 5 medium white potatoes (approximately 800 g)
- 2 medium onions
- 4 eggs
- 2-3 tablespoons yogurt (or low-fat sour cream)
- Juice of half a lemon
- 2 tablespoons mustard
- 30 ml olive oil
- A few black and green olives
- 1 red bell pepper (or pickled pepper)
- 1 quarter of a sour bell pepper
- 1 sprig of fresh parsley
- Salt and pepper to taste

Preparation:

1. Boil the potatoes: Start by washing the potatoes well. Place them in cold water, ensuring that the water covers them completely. Boil for 20-25 minutes, depending on their size. These will be the base of your dietary mayonnaise. A good method is to check them with a fork; if it goes in easily, they are ready!

2. Boil the eggs: In a saucepan, boil the 4 eggs. When the water starts to boil, let them boil for 8 minutes. After this time, turn off the heat and let them sit in the hot water for another 5 minutes. This trick ensures a perfectly cooked yolk without being too dry.

3. Prepare the onions: Peel the onions, cut them in half, and then into very thin slices. Sprinkle salt over them and gently rub them with your hands to release their juice. After a few minutes, rinse them under cold running water and squeeze them well. This process will reduce the bitterness of the onion, leaving only its sweet flavor.

4. Prepare the other ingredients: Cut the sour bell pepper and the bell pepper into thin slices or cubes, depending on your preference. If you are using olives with pits, remove the pits and cut them into quarters. Set aside a few black olives for decoration.

5. Prepare the dietary mayonnaise: After the potatoes are boiled, peel them. Mash one potato with a fork to make a puree. In a blender cup, add the mashed potato, lemon juice, mustard, salt to taste, the boiled egg yolk, and olive oil. Blend for 10-15 seconds until you get a smooth mixture. Add the yogurt and blend for another 3-4 seconds. Your dietary mayonnaise is ready!

6. Assemble the salad: Cut the remaining potatoes in half, then into slices about 3-4 mm thick and place them in a bowl. Add the onion, sliced eggs, sour bell pepper, bell pepper, and olives. Pour in the prepared mayonnaise and mix gently so that the ingredients do not break apart.

7. Garnish: Serve the salad on plates, decorating with whole olives, slices of egg, and sprinkling fresh chopped parsley on top.

Chef's tip: If you want to add an extra flavor, you can include a few fresh basil or dill leaves in the salad. These herbs will enrich the taste and appearance of your salad.

Nutritional benefits:
This dietary oriental salad is rich in protein due to the eggs, while the potatoes provide healthy carbohydrates and fiber. The yogurt adds a boost of calcium, and the vegetables offer essential vitamins. It is a perfect option for those who want to eat healthily without giving up taste.

Frequently asked questions:
1. Can I use another type of oil?
Yes, you can use sunflower or canola oil, but olive oil adds a special flavor.

2. How can I store the salad?
The salad stores well in the refrigerator in an airtight container, remembering to consume it within 1-2 days to maintain its freshness.

3. Is this salad vegan?
This recipe is not vegan, but you can adapt the ingredients by replacing the eggs with tofu or another substitute.

Serving recommendations:
The dietary oriental salad is wonderful served alongside a slice of whole grain bread or with a portion of grilled fish. You can also accompany this dish with a glass of mineral water with lemon or freshly squeezed tomato juice for a balanced and healthy meal.

Now that you have all the necessary information, get ready to enjoy a health-oriented salad, full of flavor and colors! Enjoy your meal!

 Ingredients: 5 medium white potatoes, 2 onions, 4 eggs, 2-3 tablespoons yogurt, juice from half a lemon, 2 tablespoons mustard, 30 ml oil (olive), a few black and green olives, 1 red pepper (in vinegar), 1 quarter of a sour bell pepper, a sprig of parsley, salt, pepper