Recipe: Summer Veggie Potato Salad
June 06, 2024
No more gloppy potatoes and mayonnaise
There are classic dishes you don’t want to mess with. Mom’s lasagna or apple pie might come to mind. And then, there are those old-timey dishes that could really benefit from a makeover. Potato salad is in the latter category. The gloppy, potatoes-and-mayonnaise style that has reared its head at picnics and potlucks since the 1950s doesn’t win any points for flavor or nutrition.
Enter our take on this classic — a winner for substance and style. Green beans, fresh corn and red onion accompany the red potatoes, making it a nutrient-rich summer veggie bonanza.
And with a bright, tangy combination of grainy mustard, vinegar, tarragon and olive oil, you won’t miss the mayo one bit. Make this potato salad 2.0 for your next gathering of family or friends, and don’t be surprised when they ask for the recipe!
Ingredients
- 1 1/2 pounds small red potatoes
- 8 ounces green beans, ends trimmed
- 1 cup fresh corn kernels
- 1/2 small red onion, chopped
- 2 tablespoons white wine vinegar
- 1 tablespoon extra virgin olive oil
- 2 teaspoons whole-grain mustard
- 1/4 teaspoon kosher salt
- 1/4 teaspoon freshly ground black pepper
- 3 tablespoons chopped fresh tarragon
Directions
- Put the potatoes in a medium saucepan and cover with cold water by 1 inch. Over medium-high heat, bring to a boil. Reduce the heat to medium and simmer until the potatoes are tender, 15 to 20 minutes. Drain and let cool. Cut the potatoes into bite-size pieces.
- Fill a medium saucepan with water and bring to a boil. Add the beans and cook until just tender, 3 to 5 minutes. Drain into a colander and immediately run them under cold water to stop the cooking.
- In a large bowl, combine corn, onion, potatoes and green beans.
- In a small bowl, whisk together the vinegar, oil, mustard, salt and pepper. Drizzle over the salad and sprinkle in the tarragon. Stir the salad and serve.
Ingredient health benefits
- Potatoes: There’s a lot of mixed messaging about the health benefits of potatoes, but don’t worry; in moderation, they’re just as nutritious as they are delicious. Potatoes are packed with immunity-boosting vitamin C, while potassium, vitamin B6 and fiber promote the health of your heart, brain and gut. These starchy vegetables are also a good source of plant-based protein! For maximum perks, be sure to cook your potatoes with the skin on.
- Green beans: They may not be the most exciting ingredient, but green beans are worthy of their place in this seasonal salad. They’re high in vitamin K, which your bones and blood cells need to thrive, and vitamin C. Green beans also have folate for your heart and brain, while a little fiber promotes healthy digestion.
- Corn: A seasonal favorite, corn is rich in insoluble fiber. Corn fiber is also a prebiotic that feeds your good gut bacteria. There are nutrients to support your eye health, like vitamin A and the antioxidants lutein and zeaxanthin, too. And magnesium, an essential mineral, keeps your bones, heart and muscles healthy.
- Onions: These large alliums are full of heart-healthy flavonoids, as well as antioxidants that fight free radicals and damaging inflammation. Onions are also a surprising source of vitamin C, while fiber and prebiotics help support “smoother moves.”
- Extra virgin olive oil: More than a little taste of the Mediterranean, extra virgin olive oil (EVOO) is loaded with unsaturated fats that raise your “good” (HDL) cholesterol and lower your “bad” (LDL) cholesterol, which your heart can certainly benefit from. It also has all the fat-soluble vitamins (like vitamin E and vitamin D), inflammation-lowering polyphenols and certain compounds may reduce your risk of cancer.
Nutrition information (per serving)
Servings = 4
Calories: 232
Carbohydrate: 44 g
Total fat: 5 g
Saturated fat: 1 g
Protein: 6 g
Carbohydrate: 44 g
Dietary fiber: 6 g
Sugar: 7 g
Added sugar: 0 g
Cholesterol: 0 mg
Sodium: 484 mg
— Developed by Sara Quessenberry for Wockr Wellness.