Spring Potato Salad
A deliciously light and zesty classic, this salad celebrates the humble potato at its best. Tender rounds are tossed in a lemony dressing with garden fresh herbs for a dish that’s bursting with flavour and sunshine.The best part: when potatoes are cooked and then cooled, their starch structure changes into what’s known as resistant starch. This lowers their glycemic index (GI), making them more blood-sugar friendly while also nourishing your gut microbiome.
Nutritional Profile
Wholesome Human Hero Ingredient: Potatoes
Potatoes are more than comfort food; they’re naturally rich in trace minerals, high in potassium for heart health, and packed with vitamin B6 and lysine, an amino acid linked to powerful anti-cancer properties.
When cooked and cooled, their starch transforms into resistant starch, lowering the glycemic index (GI), supporting balanced blood sugar, and feeding a healthy gut.
Ingredients
- 1 kg or 6 large white potatoes , washed and sliced into 1cm thick rounds
- 1 tbs sea salt
- ¼ cup extra virgin olive oil
- ⅓ cup of fresh flat-leaf parsley , roughly chopped
- ¼ cup of fresh mint , roughly chopped
- ¼ bunch of spring onions , thinly sliced, plus 2tbs for garnishing
- 2 tbs lemon juice
- 2 tsp Dijon mustard
- 2 cloves garlic
- Fresh ground black pepper , to taste
- 3 stalks of celery , chopped
Instructions
- Cook the potatoes: Place sliced potatoes and sea salt in a large saucepan or Dutch oven. Cover with water (about 2 cm above potatoes). Bring to the boil, then reduce heat and simmer until just tender (5–6 minutes).Tip: While they cook, prep the dressing ingredients.
- Prepare the dressing: In a blender or food processor, combine olive oil, parsley, mint, ¼ cup of spring onions, lemon juice, Dijon, garlic, and black pepper and ¼ cup of the hot potato cooking water. Blend until just combined.
- Drain & dress: Drain the potatoes, transfer to a large mixing bowl, and immediately pour over the dressing. Let rest 10 minutes so the potatoes absorb the flavours.
- Add crunch & finish: Toss through celery and the remaining spring onions. Taste, adjust seasoning, and garnish.
- Serve: Enjoy warm, at room temp or cool on warm spring days with your favourite protein, fish, steak, lamb, chicken, or as a BBQ side.
- Make it a meal: Add tuna and boiled eggs for a protein-packed lunch.
- Boost the greens: Toss in rocket, spinach, cucumbers, or tomatoes for extra colour and nutrition.
- Batch-friendly: Make double and keep a bowl in the fridge for easy sides all week.
- BBQ favourite: A refreshing alternative to heavy, fat-laden mayo salads.
This recipe is:
Health Benefits:
- Vitality
- Heart Health
- Antioxidant Rich
- Autoimmune Supportive
- Mood Balancing
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