Physicians Committee for Responsible Medicine (PCRM)


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Recipe of the Week

August 29, 2017

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Russian Salad

The Russian salad is very popular throughout Latin America and perfect for parties and picnics. Each country has its version, but here we use tofu mayonnaise.

Makes 4 servings


1/2 cup carrots cut into small cubes
3 large potatoes (about 3 cups), peeled and cut into medium cubes
1/2 cup peas, frozen
1/4 cup white onion, finely chopped
1 tablespoon cilantro or chopped parsley

Tofu Mayonnaise

7 ounces silken tofu
2 tablespoon lemon juice, fresh
1 teaspoon maple syrup
1 teaspoon mustard
Salt and pepper, to taste


Boil water in a large pot and add the carrots. Leave to cook for 5 minutes. Add potatoes and cook for 8 minutes. Add the peas and let cook for 1 minute.

Strain the vegetables and let cool on a tray in the refrigerator. While cooling, put the tofu, mustard, maple syrup, lemon juice, salt, and pepper into the blender and process until the mixture has the consistency of mayonnaise. In a large bowl, mix the potatoes, carrots, and peas with the mayonnaise tofu, onion, and parsley or cilantro. 

Season with salt and pepper. Mix well and serve cold.

Chef's Note: You can add olives as in Colombia, corn as in the Dominican Republic, beans and apples as in Guatemala, or beans and beets as in El Salvador.

Source: Dora Stone, chef and photographer, founder of and

Per serving: Calories: 163; Fat: 4 g; Saturated Fat: 0.5 g; Calories from Fat: 22%; Cholesterol: 0 mg; Protein: 8 g; Carbohydrates: 25.6 g; Sugar: 3.5 g; Fiber: 6.5 g; Sodium: 525 mg; Calcium: 72 mg; Iron: 2.9 mg; Vitamin C: 15.2 mg; Beta-Carotene: 2555 mcg; Vitamin E: 1.2 mg

Please feel free to tailor Physicians Committee recipes to suit your individual dietary needs.

  Physicians Committee for Responsible Medicine

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Suite 400
Washington, D.C. 20016
Contact: 202-686-2210

Food for  Life

Food for Life is an award-winning Physicians Committee for Responsible Medicine program designed by physicians, nurses, and registered dietitians that offers cancer, diabetes, and kids classes that focus on the lifesaving effects of healthful eating. Each class includes information about how certain foods and nutrients work to promote health, along with cooking demonstrations of simple and nutritious recipes that can be recreated easily at home. Learn more here >>

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