Easy Vegan Potato Salad (Oil-Free)

by Alena
Jul 25, 2016
white bowl of potatoes, corn, kidney beans, tomatoes and fresh herbs standing on wood
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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.

vegan potato salad

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.

vegan potato salad ingredients

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.

Easy Vegan Potato Salad (Oil-Free)

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.

easy vegan potato salad

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.

Have you made a vegan potato salad before? Did you try our recipe and how did you like it? Let us know in the comments below and feel free to rate it or tag us on IG.

white bowl of potatoes, corn, kidney beans, tomatoes and fresh herbs standing on wood
3.5 from 2 votes
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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!

Course Main Course, Salad, Side Dish
Cuisine German
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Author Alena @ Nutriciously

Ingredients

  • 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

Dressing

  • 3 tbsp vegetable broth (50ml)
  • 2 tsp mustard
  • 2 tbsp soy milk
  • 1 tbsp balsamic or red wine vinegar
  • dash salt & pepper

Instructions

  1. 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.

  2. Chop the tomatoes, pickles, green onion, and avocado and put in a large bowl together with the corn and beans.

  3. For the dressing, put all dressing ingredients in a small bowl and whisk well to combine.

  4. Pour dressing over the salad and mix well. Sprinkle parsley on top to garnish and enjoy!

woman in grey vegan shirt with her hands on her hips looking to the left and smiling
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.

dark grey spotted bowl with a variety of vegetables next to small bottle of green smoothie isolated on light background

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5 thoughts on “Easy Vegan Potato Salad (Oil-Free)”

  1. So, I tried out the recipe but it was OK. The flavor combo is just not there, missing the mark. It was a little on the sweet side. I need to tweak this recipe but dont know where to start.

    • Hi Natalie,
      thanks for your feedback! I do get that it’s a fairly simple recipe (we like it that way) and if you’re used to fancier food, this might not rock your socks. Interesting that you thought it was on the sweet side! I would add some more vinegar or lemon juice in that case. Which mustard did you use? They can be kind of sweet as well. Or maybe the balsamic vingear could add some unusual flavor…
      Please let me know when you found the trick!
      Best wishes,
      Alena

  2. I am rating the recipe based on reading, not eating. Found this while doing some research toward finding recipes that adhere to Dr McDougall’s ideas. Which, this one comes close, but, the avocado would have to go, for sure. And, I am not a big fan of corn usage in, oh, anything.
    Hard to find non-gmo, etc.

    But, all in all, it looks and sounds pretty tasty.

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