Mediterranean Potato Salad – No Mayo – Healthy VEGAN Potato Salad Recipe

Delicious Cold Potato Salad From the Mediterranean

---

Table of contents:

---

---

How to Make Mediterranean Potato Salad Without Mayo

INGREDIENTS

For the Potato Salad

• 17 oz (500g) of small potatoes (fingerling or small red potatoes work best)
• 10 oz (300g) of green beans, ends trimmed
• 1 red onion, sliced fine
• 2 tbsp Spanish Non Pareil Capers, drained
• Small bunch of fresh dill

For the Dressing

• 3 tablespoons of Extra Virgin Olive Oil
• ½ lemon, juiced
• 1 tbsp of Dijon Mustard
• 2 garlic cloves, minced
• 1 tsp of Spanish La Vera Smoked Paprika
• 1 tsp of Ground Cumin
• ½ tsp of White Pepper to taste
• Salt (to taste)

---

Equipment Needed

• Cooking pot with lid
• Colander
• Large Glass bowl 
• Small bowl 
• Whisk
• Salad Serving spoons
• Salad Serving platter

---

Instructions

Step 1 – Prepare potatoes

• Boil whole potatoes with a pinch of salt for 10 minutes or until just soft. To test when potatoes are done, use a sharp knife and insert it into a potato, the knife will insert without much force. 
• Once the potatoes are done, drain potatoes in a colander and rinse them under cool water for 1-2 minutes to stop the cooking process. 
• Once cooled, slice potatoes into wedges lengthways and add to a large bowl. 

Step 2- Make salad dressing

• Add the olive oil, lemon juice from half a lemon, and the Dijon mustard to a small bowl. Give it a whisk for 10-20 seconds until the ingredients combine. 
• Add the minced garlic, smoked paprika, cumin, and season to taste with salt and pepper. Whisk again for around 30 seconds or until the ingredients are combined.

Step 3 – Mix salad and dressing

• To the large bowl with the potatoes, Add the beans, red onion, capers, and around half of the dill, finely chopped. Gently toss the salad being careful not to break apart the potatoes. 

Step 4 – Dress salad and serve 

• Drizzle in salad dressing and gently toss the salad so the ingredients are evenly covered with the dressing. 
• On a plate or platter, Spoon the salad into small serving bowls or a large serving platter and garnish with a few sprigs of fresh dill.

---

Cooking Notes:

• Use a vegan-friendly Dijon: Maille Dijon Originale Traditional Mustard is vegan. If using other brands of Dijon mustard, check the packaging to ensure you are using a vegan-friendly version. 
• Don’t overcook the potatoes: If you are using small whole potatoes (like I did in this recipe), they will take around 10 minutes once they are submerged in boiling water. Remember, they should be firm and not flaking and falling apart, and they’ll continue to cook for a minute or two once removed from the water. 
• To check potatoes are done: Use a small sharp kitchen knife (or skewer) to test: Stab a potato, and once it falls off the blade without much resistance, it is ready.

---

---

Why This Mediterranean Potato Salad is So Good

• No Mayo
• Vegan and vegetarian-friendly recipe
• Healthy at just 236 calories per serve
• Filling and low in fat 
• Mediterranean ingredients and flavors
• Easy to make
• Idea make-in-advance salad

Ingredients and Substitutions

Potatoes

The best potatoes for making potato salad are fingerling or small red potatoes. Large potatoes also work just fine, as long as they are not too starchy. Cut large potatoes into bite-sized pieces (around 1 inch or 2.5 cm) before cooking. 

Raw Veggies

This is really up to personal preference, but I use a mix of soft veg (potatoes) and crunchy veg such as onion and raw green beans. I prefer uncooked green beans as they are more crunchy, but if you prefer, you can briefly boil the beans (a minute or two in hot water) to soften them up. Tinned beans are not recommended for this recipe, they are too mushy. 

I use red onion as it also gives the dish some vibrance and a lovely sharpness in each bite. To reduce the sharpness of the onion, soak it in iced water for 5 minutes once it is sliced. 

Capers

A classic from the Mediterranean pantry is capers. Capers are known for their distinctive, tangy, and slightly lemony flavor, which comes from the mustard oil (methyl isothiocyanate) they contain. Capers come in different sizes, with the smallest (nonpareil) being the most prized for their delicate texture and flavor. 

Capers are actually unopened flower buds of the caper bush (Capparis spinosa), a perennial plant native to the Mediterranean region. They are typically harvested by hand and then pickled in vinegar, brine, or packed in salt. 

Dill

Dill is a popular herb in various Mediterranean dishes, adding a fresh, aromatic flavor. In all honesty, I used lots of dill in this recipe (around half a handful of strands). I loosely chopped half and then tore small leaves from the other half, just to give the salad some interesting contrast. 

Olive Oil

Of course, when you think of Mediterranean salads, you know there is some good quality olive oil used in the recipe. I used some good quality Greek extra virgin olive oil for this recipe. It has a lovely deep green/golden color and has a rich flavor that really brings to life the other ingredients used. 

I totally understand that olive oil is increasingly expensive these days, but I highly recommend using the best quality olive oil you can afford for making Mediterranean cuisine. Your taste buds will thank you for it!eese section of the supermarket (typically next to the full-size mozzarella products). They are the same smooth creamy flavor of normal mozzarella, just pearl-sized, or around half in inch (1cm) in diameter. 

How to Cook Potatoes for Potato Salad

To cook fingerling potatoes to al dente, you’ll typically need to boil them for about 10-15 minutes. You want potatoes that are still quite firm but have lost the starchiness. If you cook the potatoes too long, they will break apart when you mix the salad. There are a few tips for getting perfectly cooked potatoes that are ideal for potato salads.

Here’s a step-by-step guide to ensure they reach the perfect texture:

1. Prep the Potatoes: Rinse the potatoes under cold water to remove any dirt. You can leave the skin on, as it is thin and nutritious.
2. Boil the Water: Fill a pot with enough water to cover the potatoes completely. Add a generous pinch of salt to the water. Bring the water to a boil over high heat.
3. Add the Potatoes: Once the water is boiling, carefully add the potatoes.
4. Cook the Potatoes: Boil the potatoes for 10-15 minutes. Check them regularly by piercing them with a fork or a knife. They should be tender but still firm in the center, which is the al dente texture.
5. Drain the Potatoes: Once they reach the desired texture, drain the potatoes in a colander. Run cold water over them to stop the cooking process. 

Keep in mind that the exact cooking time can vary based on the size of the potatoes. If they are on the smaller side, they may be done closer to the 10-minute mark, while larger ones might take up to 15 minutes. e sized wedges. I would not recommend dicing tomatoes as they will become too mushy in a salad. 

Nutrition Facts

Nutrition Facts
Serving size: Main 200g
Servings: 4
Amount per serving
Calories	236
% Daily Value*
Total Fat 10.9g	14%
Saturated Fat 1.6g	8%
Cholesterol 0mg	0%
Sodium 186mg	8%
Total Carbohydrate 33.5g	12%
Dietary Fiber 5.9g	21%
Total Sugars 3.7g
Protein 4.4g
Vitamin D 0mcg	0%
Calcium 58mg	4%
Iron 2mg	10%
Potassium 704mg	15%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

More Mediterranean Salad Recipes:

• Beet and Quinoa Salad with a Lime and Mustard dressing
• Mediterranean Pasta Salad + Tangy Lemon Herb Vinaigrette | Easy 20-Minute Recipe
• Fresh & Healthy Horiatiki Greek Salad + Easy Dressing Recipe
• Tabbouleh Salad Recipe: Light, Refreshing, and Delicious
• Classic Greek Salad with Kalamata Olives and Feta Cheese (Easy 5-Minute Recipe)
• Watermelon Salad with Feta Cheese (Easy Summer Salad Recipe)

---

---