Seed-spiced Potato Salad

Vegetarian
Gluten Free
Health score
23%
Seed-spiced Potato Salad
45 min.
5
172kcal

Suggestions


Looking for a refreshing side dish that bursts with flavor and is completely plant-based? Look no further than this delightful Seed-spiced Potato Salad! Perfectly vegetarian and gluten-free, this vibrant salad will not only tantalize your taste buds but also leave you feeling satisfied without the heaviness. In just 45 minutes, you can whip up a nourishing dish that serves up to five people, making it an ideal choice for family gatherings, picnics, or a simple weeknight dinner.

This recipe stars tender potatoes and carrots, enhanced with the aromatic goodness of cumin and mustard seeds. The unique seed-spice combination infuses each bite with a warm, earthy flavor that complements the creamy texture of nonfat yogurt. Topped off with a sprinkle of fresh parsley, this salad is as visually appealing as it is delicious!

With only 172 calories per serving, you can enjoy a generous helping guilt-free. The blend of textures and flavors perfectly balances health and indulgence, ensuring everyone at the table enjoys a wholesome experience. Whether served warm or chilled, this potato salad is sure to become a favorite in your recipe repertoire. Embrace the essence of fresh, vibrant cooking with this incredible Seed-spiced Potato Salad—your taste buds will thank you!

Ingredients

  • 0.8 pound carrots 
  •  cloves garlic minced
  • teaspoon cumin seed 
  • 0.3 cup parsley chopped
  • 0.3 teaspoon pepper 
  • cup nonfat yogurt plain
  • 1.5 pounds thin-skinned potatoes 
  • teaspoons salad oil 
  • servings salt 
  • teaspoon mustard seed black yellow

Equipment

  • bowl
  • frying pan

Directions

  1. Peel potatoes and carrots and cut into 3/4-inch chunks.
  2. Place vegetables on a rack at least 1 inch above boiling water in a 5- to 6-quart pan. Cover and steam over medium heat until vegetables are tender when pierced, 8 to 10 minutes.
  3. Let stand until cool, or to cool quickly, immerse vegetables in cold water. When vegetables are cold, drain well.
  4. Meanwhile, pour oil into a 6- to 8-inch frying pan over high heat. When oil is hot, stir in mustard and cumin seeds. Cover pan, remove from heat, and shake (holding lid on) until popping subsides, about 40 seconds.
  5. Add garlic and pepper.
  6. In a wide bowl, combine seed mixture, yogurt, drained vegetables, and parsley; mix gently.
  7. Add salt to taste.
  8. Serve salad, or cover and chill up to 6 hours.

Nutrition Facts

Calories172kcal
Protein14.35%
Fat12.04%
Carbs73.61%

Properties

Glycemic Index
29.17
Glycemic Load
2.26
Inflammation Score
-10
Nutrition Score
18.151304265727%

Flavonoids

Apigenin
6.46mg
Luteolin
0.11mg
Kaempferol
0.21mg
Myricetin
0.48mg
Quercetin
1.05mg

Nutrients percent of daily need

Calories:171.51kcal
8.58%
Fat:2.38g
3.66%
Saturated Fat:0.27g
1.67%
Carbohydrates:32.72g
10.91%
Net Carbohydrates:28.25g
10.27%
Sugar:8.83g
9.81%
Cholesterol:0.98mg
0.33%
Sodium:305.51mg
13.28%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.38g
12.76%
Vitamin A:11638.11IU
232.76%
Vitamin K:63.59µg
60.57%
Potassium:993.8mg
28.39%
Vitamin C:20.41mg
24.74%
Phosphorus:193.53mg
19.35%
Vitamin B6:0.37mg
18.29%
Fiber:4.47g
17.88%
Manganese:0.35mg
17.39%
Calcium:144.68mg
14.47%
Magnesium:52.92mg
13.23%
Vitamin B1:0.19mg
12.66%
Folate:48.91µg
12.23%
Vitamin B2:0.2mg
11.94%
Vitamin B3:2.38mg
11.92%
Copper:0.24mg
11.77%
Iron:1.77mg
9.83%
Vitamin B5:0.9mg
9.01%
Zinc:1.18mg
7.89%
Selenium:3.88µg
5.54%
Vitamin E:0.81mg
5.4%
Vitamin B12:0.3µg
4.98%
Source:My Recipes