Thursday, May 30, 2013

High Protein and Fiber Classic "Potato" Salad (vegan, gluten and soy free)


This spin on Classic Potato Salad is packed full of protein, fiber and vitamins! Replacing half of the potatoes with cauliflower lessens the calories. The White Bean ‘Mayo’ is a wonderful alternative to egg based mayonnaise, making this tasty treat a great addition to your picnic. 

Just a tip: Don’t tell anyone that this is a healthy salad! The taste will speak for itself and you can win people over with that alone!  Please use organic potatoes if you can and don’t peel them! Most of the nutrition will be lost if you do!

The New Classic Potato Salad
Serves 8
  • 1 pound waxy potatoes, diced (Red or Yukon Gold are my favorite)
  • 1 pound or 1 small head cauliflower (you can use frozen florets if desired)
  • 1/2 cup minced red bell pepper (around ½ of a medium)
  • ½ cup celery, minced
  • 3 tablespoons minced red onion or shallot
  • 2 tablespoons fresh dill
  • Freshly Ground Pepper to taste
  • 1 teaspoon smoked paprika

White Bean Mayo
  • 1 large clove garlic, pressed
  • 15 ounce can cannellini beans, drained and rinsed or 1 ½ cups cooked cannellini beans
  • 5 tablespoons apple cider vinegar
  • 1 teaspoon salt
  • 4 tablespoons yellow mustard
  • 2 tablespoon Dijon mustard
  • 1 teaspoon onion powder
  • ½ teaspoon garlic powder
  • 2 teaspoons sugar
  • ¼ cup best quality extra virgin olive oil

Method:
  • 1.       Scrub potatoes, dice into 1 inch pieces
  • 2.       Prep cauliflower into 1 inch pieces
  • 3.       In a 4 quart pan, add 8 cups water and a good pinch of salt, place potatoes in the cold water and bring to a rolling boil for 2 minutes. Add Cauliflower and boil for 2 more minutes.
  • 4.       Drain potatoes and cauliflower in a colander
  • 5.       To make the mayo, place all of the ingredients except  olive oil in a food processor
  • 6.       Process for 2 – 3 minutes or until very smooth; slowly drizzle in the olive oil
  • 7.       Toss the potato/cauliflower mixture with the red peppers, celery, red onion and dressing.
  • 8.       Chill for 2 hours then taste and adjust seasoning if necessary; sprinkle with fresh dill and paprika before serving.


Calories: 206
Fat:  11 grams:  saturated 1, polyunsaturated 3, Monounsaturated 7
Carbohydrates:  25 grams
Fiber:  5 grams
Protein:  5 grams
Sodium:  500 mg

This is an old recipe I originally developed for Northeast Flavor Magazine!

6 comments:

  1. I can tell you honestly that the reason I am about to unsubscribe from your page is because you are no longer Vegan.

    Yes many of your dishes are still Vegan but I opt to follow pages that share my same values etc.

    If you don't see the cruelty involved with dairy and egg production then we are not in agreement on a pretty big issue.

    Had been meaning to unsubscribe then I saw your post about people unsubscribing and it reminded me I needed to do it.

    But at the same time I really felt it only fair I tell you why.

    Best wishes and I hope you come back to Veganville! Imho you will live a longer healthier life and spare many animals in the process!

    ReplyDelete
    Replies
    1. Obviously, do what you want to do.. but I find it astounding that you would throw the baby out with the bathwater. I am so passionate about vegan cooking and as you know, that is what 99% of this blog is about and 99% of the recipes ARE VEGAN! I think sharing delicious vegan food is the best way to share the message and even if I'm not 100% vegan anymore, it is still my primary diet and the food I choose to eat.

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  2. I want to thank you for the great recipes & the small glimpse we get of your life. Please don't let negativity from some people keep you from sharing!
    I read all kinds of blogs for recipes. If they aren't vegan, I try to substitute ingredients that are. And I'm married to an omni who is willing to taste some of my food. Not my place to judge or force my ideas on anyone. Sometimes I even have to choose to consume a little dairy if the only other option is meat (& I'm really hungry!). Progression... not perfection.

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  3. This just made my tummy grumble! I really really want to make this!! Thank you for sharing, this will be very great for a Summer picnic! :)

    vegcourtesy.blogspot.com

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  4. Your 99% vegan recipes are the gateway for omnivores like me to eat more vegan. There's a place for the hard-core 100%ers in this food democracy. Try to not take it personally.

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  5. I love to use this mayo recipe because it uses beans instead of tofu and is super easy and uses ingredients I always have. I don't use any oil and it's still delicious and tangy. I use it in my potato salads, on my veggie burgers, etc. So yum, thanks :)

    ReplyDelete