Red Potato and Sugar Snap Pea Salad


Potatoes are one of those things that I think get unfairly beat up in the nutrition community. One small plain potato is perfectly fine for just about everyone but very brittle diabetics, as long as you eat your other vegetables too! The problem is that potatoes are often doused in large amounts of mayo, deep fried, or buried in butter and cream; the combo of quickly digested carbs and artery-clogging fat does wreck a little havoc in most folk’s diet. Trimming the saturated fat away and supplementing with green vegetables and olive oil turns them into a delicious reasonably healthy option. The unskinned red potatoes also have (slightly) lower impact on blood glucose levels than peeled starchy potatoes. I’m happy to report the spinach was from my garden, as was the lettuce.

The dressing on the potatoes is very light. If you prefer your greens drowning in dressing, add an extra teaspoon or two of oil when you toss the potatoes with the greens.

Red Potato and Sugar Snap Pea Salad

Serves two as a side dish, or one as a main dish

2 small red potatoes
1 c sugar snap peas
1/2 clove garlic
5-6 fresh oregano leaves
2 t white wine vinegar
2 t olive oil
1/4 t lemon juice
1/8 t water
1/2 t mustard of choice
2 T minced sweet white onion
1 c fresh spinach
1 piece green leaf lettuce
1 T grated pecorino romano or 2 T crumbled feta
Salt and pepper to taste

Scrub the potatoes and dice into approximately 1/2″ cubes. Place in a pot with cold water and bring to a boil. Meanwhile, pound the garlic into a paste in a mortar and pestle with the oregano. Add the vinegar, mix well, and blend in the olive oil, salt, pepper, lemon juice, and water.

Simmer the potatoes for about 10 minutes, or until tender. Add the peas and cook for another 1-2 minutes (fresher peas will need about 45 seconds, grocery store peas will probably need the full 2 minutes). Drain, and toss immediately with the dressing and onion. Cover, and cool slightly. (This will vary depending on how hungry you are, and how hot your kitchen is. Not much cooling goes on when the kitchen is over 90 F.) Immediately before serving, toss with the lettuce, spinach, and cheese.

Linked to: Gluten Free Wednesdays, Read Food Wednesdays, Pennywise Platter</a, and Seasonal Sundays

Salad on Foodista

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One thought on “Red Potato and Sugar Snap Pea Salad

  1. Great idea to combine these for a salad — I’m often looking for an alternative to the family favorite potato salad, which I don’t want to serve too often. Like you say, the potato is pretty healthy, but what we often do to it isn’t.

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