Mediterranean Potato Salad
4 People
194 Cals
Mediterranean Potato Salad
4 People
194 Cals
About the recipe
There’s something so satisfying about a beautifully made potato salad, especially when it celebrates the simple flavours of the Mediterranean.This fresh, vibrant salad combines tender potatoes with juicy tomatoes, pickled red onion, fragrant basil, oregano, olives and capers, all brought together with a generous drizzle of good-quality extra virgin olive oil. It's light, colourful and full of flavour, proving that the simplest ingredients often make the most memorable meals.One of the things I love most about this recipe is its versatility. Serve it warm while the potatoes are still tender, or chill it and enjoy it the next day when the flavours have had time to mingle. It's delicious on its own for a light lunch or paired with grilled chicken, fish, seafood, eggs or cannellini beans for a satisfying, protein-rich meal. It also makes a wonderful side dish for barbecues, picnics and entertaining.There's another reason to love this salad. When cooked potatoes are cooled, some of their starch changes into resistant starch—a special type of fibre that isn't digested in the small intestine. Instead, it travels to the large bowel where it nourishes your beneficial gut bacteria. These bacteria produce compounds called short-chain fatty acids, including butyrate, which help support a healthy gut lining and digestive wellbeing. It's a wonderful reminder that healthy food can be every bit as delicious as it is nourishing.Whether you enjoy it warm from the kitchen or chilled from the fridge, this Mediterranean Potato Salad is one of those timeless recipes you'll find yourself making again and again.
Nutrition Per Serving
194
Calories
5g
Fat
0.4g
Saturates
6g
Sugars
298mg
Salt
5g
Protein
32g
Carbs
6g
Fibre
Ingredients
- 800 g Kipfler or Dutch Cream
- 350 g cherry tomatoes halved
- 1 red onion thinly sliced
- 2 - 3 tbsp red wine vinegar
- Handful fresh basil leaves
- 1/2 tsp dried oregano
- 50 g green olives pitted
- 1 tbsp capers
- 2 tablespoons Extra virgin olive oil to drizzle - add more if required.
- Sea salt and pepper
PROTEIN ADDITIONS:
- cannelinni beans
- tuna
- hard boiled eggs
- leftover roasted chicken
- Grilled fish or prawns
- roasted chicken
- Hummus or whipped beans
Method
- Place potatoes in a saucepan, cover with cold salted water and bring to the boil.
- Cook until tender. Drain and slice into bite-sized pieces.
- Meanwhile, combine the sliced onion with the red wine vinegar and a pinch of salt.
- Massage together and leave to pickle for 5 minutes.
- Add the tomatoes, olives, capers, basil and oregano.
- Add the warm potatoes and drizzle generously with extra virgin olive oil.
- Toss everything together.
- Serve warm or chilled with your choice of protein.
- This is even better the next day.
Recipe Notes
Choose waxy potatoes. Kipfler, Dutch Cream or baby potatoes hold their shape beautifully and have a lovely creamy texture.
Start in cold water. This helps the potatoes cook evenly from the outside to the centre without splitting.
Dress while warm. Tossing the warm potatoes with the olive oil and vegetables allows them to absorb all those beautiful Mediterranean flavours.
Use the best olive oil you can find. A fruity extra virgin olive oil really is the star of this recipe.
Meal prep friendly. This salad keeps well in the fridge for up to 3 days and the flavours become even more delicious overnight.
Gut health bonus. If you chill the cooked potatoes before serving, they develop resistant starch, a type of fibre that helps nourish beneficial gut bacteria.
Serving Ideas
This salad is incredibly versatile and can be served warm or chilled.
Serve with:
Grilled chicken breast or BBQ chicken
Grilled salmon, tuna or white fish
Lamb cutlets or grilled steak
Boiled or poached eggs
Cannellini beans or chickpeas for a plant-based meal It's one of those recipes that's equally at home on a family dinner table, packed into a lunchbox or served alongside grilled seafood at a summer barbecue.
Grilled chicken breast or BBQ chicken
Grilled salmon, tuna or white fish
Lamb cutlets or grilled steak
Boiled or poached eggs
Cannellini beans or chickpeas for a plant-based meal It's one of those recipes that's equally at home on a family dinner table, packed into a lunchbox or served alongside grilled seafood at a summer barbecue.
