Have you been wanting to change your diet, add in healthier foods and feel better, just to discover that it can be incredibly inconvenient? This is actually one of the most common factors holding us back from making positive changes last – the extra hassle.
This is why we wanted to share with you our favorite satisfying and quick recipes that we eat on a regular basis. Starting this week with a simple colorful vegan potato salad! We’re all about no-fuzz ingredients that are easy to find in most grocery stores or even in your fridge or cupboard.
If you’ve been wondering what to prepare for lunch when you’re at work or school, or don’t want to make the same ol’ sandwich every time, we’ve got you covered. Starch-based salads are super handy and you don’t need to refrigerate them 24/7 if you want to take them with you somewhere.
Also, they have lots of essential micronutrients, and are super satiating! There’s nothing worse than having to do some more brain work without having an adequate level of glucose running through your veins… so don’t go for a green salad with zero carbs.
Images by Logan Ink
We always suggest cooking some extra starches when making your meals, so you have some cold rice or potatoes on hand for these occasions. If you happen to be without any cooked starches, let your potatoes cool for about an hour before making the salad.
Use the time by already assembling and chopping the rest of the ingredients so all you're left with will be cutting up the potatoes and adding them into your bowl together with the dressing.
Traditionally, potato salads are made with either lots of oil or mayonnaise, both of which are very sub-optimal for our health. So how else can we make a delicious dressing? The answer: vegetable broth. But that’s only one part of the story. No salad I ever made would be complete without some vinegar or mustard, both very tasty ingredients that aren’t harmful and add a lot of flavor.
If you happen to have other beans on hand, feel free to swap them for the kidney beans. I liked the color and texture they added to the salad, but convenience should rule the choice of ingredients here. Using fresh herbs really takes the whole dish to another level, so definitely choose them if you can!
We've been hearing about people doubting the benefits of carbs, downright fearing anything that's "white" - including white potatoes. But why be afraid of a food that's been sustaining so many people successfully over the past millions of years? It were foods like potatoes that helped us develop larger brains and getting an adequate amount of calories when fruit wasn't in season.
Now, let’s take a look on what exactly you need for the salad and how to whip it up. Feel free to adjust the spices a little depending on your taste. Remember that whole plant-based foods are lower in calories than processed or animal-based foods… and especially since we’re cutting out all the oil here, you need to make sure to eat enough of this salad to get an adequate amount of calories.
Easy Vegan Potato Salad (Oil-Free & Healthy)
This classic potato salad recipe is free of any oil or overt fats, very satisfying and easy to whip up. Enjoy at home or bring with you to work or any grill party!
- 1.3 lbs potatoes (Yukon Gold or Red Potatoes work well) (600g)
- 7 oz tomatoes (regular or cherry) (200g)
- ½ avocado
- 4 medium-sized pickles
- 3 oz corn kernels (80g)
- 3.5 oz kidney beans (100g)
- 1 green onion
- 2 tbsp finely chopped parsley
- 3 tbsp vegetable broth (50ml)
- 2 tsp mustard
- 2 tbsp soy milk
- 1 tbsp balsamic or red wine vinegar
- dash salt & pepper
Dice potatoes into evenly sized cubes and cook for around 20 minutes, then set aside and let cool for 30-60 minutes. You can use left-over potatoes too in order to speed up the preparation process.
Chop the tomatoes, pickles, green onion, and avocado and put in a large bowl together with the corn and beans.
For the dressing, put all dressing ingredients in a small bowl and whisk well to combine.
Pour dressing over the salad and mix well. Sprinkle parsley on top to garnish and enjoy!
Have you been trying some starchy vegan salads before? Which ones did you like the most? Let us know in the comments below.
About the Author
Alena has been eating a plant-based diet for 6 years and is passionate about sharing her learnings in the fields of nutrition, wellbeing, and vegan ethics. She is the co-creator of nutriciously and loves music, reading, nature, traveling, yoga & good food. Alena received training in the fields of nutrition, music therapy, and social work.