Gut-Healthy Mediterranean Cooled Potato Salad
15min
2h 20min
4
225
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Chef's Note
The magic of this salad lies in the refrigerator. Allowing the cooked potatoes to chill completely for at least two hours triggers retrogradation, converting digestible starch into gut-friendly resistant starch. This prebiotic fiber feeds your microbiome and prevents the typical post-lunch blood sugar crash!
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Ingredients
1.5 lbs Baby fingerling potatoes
3 tbsp Extra virgin olive oil
2 tbsp Fresh lemon juice
1 tbsp Dijon mustard
1 clove Garlic clove, minced
1/4 cup Red onion, finely diced
2 tbsp Capers, drained
1/4 cup Fresh dill, finely chopped
1/4 cup Fresh flat-leaf parsley, finely chopped
2 cups Baby arugula
2 tbsp Toasted pumpkin seeds (pepitas)
to taste Sea salt and freshly cracked black pepper
Instructions
- 1
Place the baby fingerling potatoes in a large pot and cover with cold, salted water by about an inch.
- 2
Bring to a boil over high heat, then reduce the heat to medium-low and simmer for 15 to 20 minutes, or until the potatoes are easily pierced with a fork.
- 3
Drain the potatoes thoroughly in a colander and let them cool at room temperature for 20 minutes.
- 4
Transfer the drained potatoes to a sealed container and refrigerate for at least 2 hours (or overnight). This cooling step is crucial for starch retrogradation to occur.
- 5
While the potatoes are chilling, prepare the dressing by whisking together the extra virgin olive oil, fresh lemon juice, Dijon mustard, minced garlic, sea salt, and black pepper in a small bowl.
- 6
Once the potatoes are completely cold, slice them into bite-sized rounds or halves and place them in a large mixing bowl.
- 7
Add the diced red onion, drained capers, chopped dill, and chopped parsley to the potatoes.
- 8
Drizzle the lemon-mustard dressing over the potato mixture and toss gently to combine and coat evenly.
- 9
Just before serving, gently fold in the baby arugula and top with the toasted pumpkin seeds for a delicious crunch.
Nutrition Information (per serving)
225
4g
27g
11g
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