Mediterranean potato salad
Treat yourself to the vibrant flavors of the Mediterranean with our tempting potato salad recipe. Instead of the traditional mayo dressing, we opt for a delicious Italian-style olive oil dressing that perfectly complements the warm new potatoes. Each bite is complemented by the aromatic combination of fresh basil, savory Parmesan and tangy sun-dried tomatoes. This refreshing twist on a classic dish is perfect for summer gatherings or as a delicious side dish to any meal. Get ready for a taste of Mediterranean delicacies!
Ingredients
- 1 tbsp olive oil
- 1 small onion, thinly sliced
- 1 garlic clove, crushed
- 1 teaspoon oregano, fresh or dried
- ½ x 400g can of cherry tomatoes
- 100g roasted red peppers from a jar, sliced
- 300 g new potatoes, halve for large potatoes
- 25g black olives, sliced
- Handful of basil leaves, torn
Preparation steps
- Heat the oil in a pot, add the onion and sauté until soft, 5-10 minutes.
- Add garlic and oregano and cook for 1 minute.
- Add the tomatoes and peppers, season well and simmer gently for 10 minutes.
- Meanwhile, cook the potatoes in a pot of boiling salted water for 10-15 minutes until tender.
- Drain well, mix with the sauce and serve warm.
- Sprinkle with olives and basil.
Nutritional Information
| kcal | fat | saturates | carbohydrates | Sugar | fiber | protein | Salt |
| 178 | 5g | 2g | 29g | 2g | 3g | 6g | 0.2g |
Equipment and tools
To prepare Mediterranean potato salad, you will need the following equipment and tools:
- Large pan
- frying pan
- Knife
- cutting board
- tin opener
- Serving bowl
- Mixing spoon
Allergen information
The Mediterranean potato salad recipe may contain the following allergens:
- olive oil
- Garlic
- oregano
- Cherry tomatoes
- Roasted red peppers
- Black olives
Before preparing or consuming the dish, please ensure that you and your guests are not allergic to any of these ingredients.
Storage and leftovers
If you have leftover Mediterranean potato salad, follow these storage guidelines:
- Allow the salad to cool completely.
- Transfer it to an airtight container.
- Store it in the refrigerator.
- The potato salad can be stored in the refrigerator for up to 3 days.
Before eating the leftovers, check for any signs of spoilage or an unpleasant odor. If the lettuce looks or smells unusual, it’s best to throw it away.
The Health Benefits of Mediterranean Potato Salad
When it comes to salads, the Mediterranean diet has always been the top choice for people looking for a healthy and delicious option. A special dish is the Mediterranean potato salad, which is not only full of flavor but also offers a number of health benefits.
1. Olive oil
Mediterranean potato salad starts with a drizzle of olive oil, a staple in this region’s cuisine. Olive oil is rich in monounsaturated fats, which have been shown to improve heart health. In addition, it is a good source of antioxidants and anti-inflammatory compounds that protect the body from chronic diseases.
2. Garlic
The crushed garlic clove in this salad not only enhances the flavor but also provides numerous health benefits. Garlic is known for its antimicrobial properties and can strengthen the immune system. It is also believed to have anti-inflammatory effects and may be able to lower blood pressure and cholesterol levels.
3. Oregano
Oregano, whether fresh or dried, gives this potato salad a distinct Mediterranean flavor. This herb is not only aromatic but also offers several health benefits. It is rich in antioxidants and has antibacterial properties. Oregano is also associated with anti-inflammatory and antioxidant effects, which may help protect against chronic diseases.
4. Cherry tomatoes
The addition of cherry tomatoes gives the salad a touch of color and spice. These bite-sized beauties are packed with vitamins, minerals, and antioxidants. They are an excellent source of vitamin C, which supports a healthy immune system, and lycopene, a powerful antioxidant that may help reduce the risk of certain cancers.
5. Roasted red peppers
Roasted red peppers add a touch of sweetness and smoky flavor to the Mediterranean potato salad. They are an excellent source of vitamins A and C, which support healthy skin, vision and immune function. Red bell pepper is also rich in antioxidants, which help protect cells from free radical damage.
6. New potatoes
New potatoes are a key ingredient in this salad and are a good source of complex carbohydrates and fiber. They are rich in essential minerals such as potassium, which plays an important role in maintaining proper heart and muscle function. New potatoes also contain vitamin B6, which supports brain development and function.
7. Black olives
Black olives not only provide a savory and salty taste, but they also offer health benefits. They are a good source of healthy monounsaturated fats and vitamin E, which is important for skin health. Black olives also contain antioxidants and anti-inflammatory compounds that contribute to overall well-being.
8. Basil
The finishing touch to this Mediterranean potato salad is fresh basil leaves. Not only is basil fragrant, but it is also rich in antioxidants. It contains essential oils that have been proven to have anti-inflammatory and antimicrobial effects. It may also help support cardiovascular health and digestion.
By incorporating these health-promoting ingredients into your Mediterranean potato salad, you can enjoy a delicious and nutritious meal that brings the flavors of the Mediterranean to your table.
