This is a beautiful potato salad that is a great side dish to take along to a barbecue. Roasting brings out the flavours of the potatoes, and adding corn, tomatoes, peppers, and onions lightens up the salad while adding great taste, colour, and good nutrition.
This is a much healthier option than traditional mayonnaise-laden potato salads, which are often calorie-dense and nutrient poor: some traditional deli potato salads have almost 500 calories and more than 20 g fat per cup, with few protective nutrients.
- 3 lbs of baby potatoes or fingerling potatoes, cut in half or quarters depending on size (about 8 cups – you can substitute regular potatoes, chopped)
- 1.5 cups corn (off cob, thawed from frozen, or canned)
- 1 large bell pepper, chopped
- 3 garlic cloves, peeled and chopped
- 1 medium red onion, vertically sliced (about 1.5 cups)
- 1 tbsp. olive oil
- 2 tbsp. olive oil
- 2 tbsp. whole-grain Dijon mustard
- 3 tbsp. cider vinegar
- 1/2 tsp. hot sauce (e.g., Tabasco)
- 1/4 tsp. salt
- 1 tsp. maple syrup (or 1/2 tsp. sugar if you don’t have maple syrup on hand)
- 2 cups cherry tomatoes, halved
- 1/2 cup chopped fresh herbs (I used flat-leaf parsley)
- Preheat oven to 425 degrees.
- Place potatoes, corn, bell pepper, garlic, and red onion large pan and drizzle with olive oil, tossing to coat. Bake for 30 minutes, or until potatoes are tender, stirring periodically.
- Meanwhile, mix dressing ingredients in measuring cup or jar.
- Transfer roasted vegetables to a large bowl.
- Pour dressing over roasted vegetables, stirring to coat.
- Add cherry tomatoes and fresh herbs, and mix gently to combine.
- Roast other seasonal vegetables along with potatoes
- Use half sweet potatoes
- Like most salads, you don’t really have the measure vegetable quantities, and feel free to vary the amounts
- Sweet peppers not only add colour, but plenty of nutrition. Red peppers are especially rich in Vitamin C, supplying twice as much Vitamin C as one medium orange.
- Onions contain sulfur compounds that are thought to help cells detoxify potential carcinogens, and are a good source of the dietary flavenoid quercetin, which is associated with reduced chronic inflammation.
- Corn is a good source of fiber, B vitamins, vitamin C, and potassium.
- Tomatoes are rich in lycopene, beta-carotene, and Vitamin C, compounds with potential disease-fighting properties.
Yield: Makes about 12 Cups
Nutrition Per Cup of Potato Salad
- 115 calories
- 3 g protein
- 1.6 g fat
- 0 mg cholesterol
- 23 g carbohydrate
- 2.6 g fiber
- 120 mg sodium
- 475 mg potassium
- Iron: 5 % Daily Value
- Calcium: 1.6 % Daily Value
More healthy summer dishes:
- Apple Arugula Salad with Carrots & Cabbage
- Mediterranean Chickpea Salad
- Sesame Noodles with Seasonal Vegetables
- Tasty Veggie Burgers
- Minted Orzo Salad with Artichokes and Chickpeas