Russian-Italian Salad

Russian-Italian Salad

Vegetable and herring salad.

In Italy we call it « Insalata russa » while in Russia it's known as « Italian salad », but apparently its origin is French: good recipes travel long distances!

6 servings
Soaking 1 h
Preparation 20 min

Cooking 15 min

Standing 8 h

340 calories per serving 


4 smoked/kippered herring fillets   110 g
1/3 cup soy beverage, unsweetened, fortified   85 mL
2 potatoes, peeled and halved   400 g
1 1/2 carrots, peeled and cut into chunks   150 g
1 1/2 cup green/snap beans, trimmed   150 g
1 cup frozen peas   120 g
1 apples, peeled and diced   180 g
2/3 cup mayonnaise   170 mL
1/3 cup soy yogurt   90 g
2 tbsp capers   20 g
1 pinch salt [optional]   0.1 g
  ground pepper to taste    

Before you start

Must be prepared one day in advance.


  1. Soak the herring filets in soy milk for about 1 h, drain, pat dry, and cut into small pieces. Set aside.
  2. Prepare the vegetables: peel the potatoes and cut them in half; peel the carrots and cut them into large chunks; trim the ends of the green beans. Place the vegetables in a steamer basket or in a pot of salted water to either boil or steam for about 15 min, depending on the vegetable type. Cook the peas 3-4 min separately. Let cool down the vegetables about 1 h, then cut them into 1 cm dices and put them in a salad bowl.
  3. Peel the apple, discard the core, then dice and add to the vegetables. Add the herring filets and capers.
  4. In a small bowl, mix the mayonnaise with the soy yogurt then pour over the salad. Adjust the seasoning, then toss. Cover with plastic wrap then chill for at least 8 h or overnight.
  5. Let stand 30 min at room temperature before serving.

Nutrition Facts Table

Nutrition Facts

per 1 serving (230g)


% DV*

* DV = Daily Value




24 g

37 %

Saturated 4 g
+ Trans 0.1 g

19 %


25 mg


470 mg

20 %


25 g

8 %


4 g

14 %


6 g


9 g

Vitamin A

60 %

Vitamin C

25 %


8 %


10 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: serving
Grain Products: 0 serving
Milk and Alternatives: ¼ serving
Meat and Alternatives: ¼ serving

More info


Free :
Added Sugar
Source of :
Calcium, Copper, Fibre, Iron, Omega-3, Omega-6, Pantothenic Acid, Phosphorus, Vitamin B1, Vitamin B2, Vitamin C, Vitamin D, Zinc
Good source of :
Folacin, Magnesium, Manganese, Niacin, Potassium, Selenium, Vitamin E
Excellent source of :
Vitamin A, Vitamin B12, Vitamin B6, Vitamin K

More info

This recipe is in the following categories: Vegetables | First courses/Appetizers | Lunch box | Salads | Halal | Kosher | Source of Omega-3 | Italian

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