Published 20th September 2024
RECIPE: Prebiotic Potato Salad
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Looking for a way to make your potato salad healthier and more gut-friendly? This Prebiotic Potato Salad is the answer. By cooking and then cooling the potatoes, you're creating resistant starch — a type of fibre that feeds your gut bacteria and supports a healthy microbiome. Not only that, but cooling the potatoes also helps reduce the blood sugar spike that typically comes with eating potatoes.
We’ve taken this classic dish to the next level with prebiotic-packed ingredients like peas, artichoke hearts, and spring onions. Tossed in a flavourful dressing of extra virgin olive oil, Dijon mustard, and lemon, this salad is as delicious as it is nutritious. Plus, the fresh herbs add a burst of flavour and polyphenols, making this truly one of the healthiest potato salads you’ll ever try.
Whether you’re meal prepping for the week or looking for a nutritious side dish, this salad has you covered.
Serves: 4 as a side
Cooking Time: 25 minutes (plus cooling time)
Plant Count: 8
Diet: Vegan, Gluten-Free
Fibre: 8g per serving
Ingredients
300g new potatoes (about 8 small potatoes)
5 spring onions, thinly sliced
4 tbsp extra virgin olive oil
Juice and zest of 1 lemon
1 tsp Dijon mustard
150g (1 cup) frozen peas, defrosted
150g (1 cup) small courgettes, sliced
A handful each of mint, basil, and parsley, finely chopped
½ jar artichoke hearts, drained
3 tbsp capers
Salt and pepper to taste
Method
Boil the potatoes in salted water for around 15 minutes, or until fork-tender. If you're prepping in advance, set the potatoes aside to cool. If using immediately, cool them in ice water for a few minutes to stop the cooking process.
While the potatoes are cooling, mash the defrosted peas in a large bowl with a fork or potato masher. Add the capers, Dijon mustard, spring onions, chopped herbs, lemon juice, and olive oil. Stir until well combined.
Add the cooled potatoes, sliced courgettes, and artichoke hearts to the pea mixture. Stir gently to combine, ensuring everything is well coated in the dressing.
Taste and adjust seasoning with salt, pepper, or more lemon juice as needed.
Serve immediately, or store the potato salad in the fridge for up to 5 days.
Tips and Techniques
Resistant Starch: Cooking the potatoes and then cooling them transforms some of the starch into resistant starch, which improves gut health and reduces the blood sugar spike typically caused by potatoes.
Prep Ahead: This salad gets even better after a day in the fridge, making it perfect for meal prep or a make-ahead dish for gatherings.
Herb Variations: Feel free to mix and match herbs based on what you have—dill and chives also work beautifully in this salad.
Texture: Lightly mashing the peas gives the salad a creamy texture, while the whole capers and artichoke hearts add briny pops of flavour.
FAQs
Can I make this recipe with sweet potatoes?
Yes, but the resistant starch process is most effective with regular potatoes. Sweet potatoes won't have the same effect, but they still offer fiber and antioxidants.
Can I serve this warm?
Yes, though the gut benefits are greatest when the potatoes are cooled. If you'd prefer a warm salad, let the potatoes cool slightly before tossing them in.
How do I store leftovers?
Store the potato salad in an airtight container in the fridge for up to 5 days. The flavors will continue to develop, and the salad stays fresh and crisp.
