Italian Potato Salad

Italian potato salad is lighter, more flavorful, and fresher than the American version. It also does not contain mayo, which is common in American potato dishes. This quick and easy dish is stuffed with crunchy green beans, salty olives and fresh cherry tomatoes. It also has a red wine vinaigrette.

I find that the best potato recipes, whether it's this Italian potato recipe, our Greek potato recipe, or my own version with mustard & dill have a common thread. The potatoes are treated as a sponge to absorb bold, confident flavors, creating a tasty base for fresh herbs and vegetables. There's no need to add mayo because the potatoes are already creamy. (I wouldn't mind if you served a garlicky Aioli as a side, though).

This recipe was inspired by regional potato salads in the south of Italy. In Sicily this dish is known as Insalata di Patate Siciliana or Insalata Vastasa. The humble ingredients are likely the reason for the name "vastasa," which means "uncouth." This recipe also reminds me of Pantesca a dish that is typical of the southern Italian Island of Pantelleria. They add their famous capers to this dish. Feel free to use some if you happen have any on hand.

This Italian potato dish has a bright, delicious dressing with a lot of flavor. This is a dish that can be made ahead. Allow the potatoes at least 30 mins to soak up the dressing.

Italian Potato Salad Ingredients

Italian potato salad is a more tangy version of American potato salad, substituting the mayonnaise for a bright, garlicky vinaigrette. You probably already have all the ingredients in your pantry. What you'll need:

• Potatoes Baby potato skins have a pleasant flavor and are easy to peel. You can use Yukon gold potatoes or russets, but you will need to cut them up into small pieces.
• Seasonings :Kosher Salt, and freshly ground Black Pepper enhances the flavor. Red Pepper Flakes give the dish a nice kick, but they can be omitted if you don't like spice. Dried Oregano adds a fragrant quality.
• Green Beans:Any variety will do. If you are using a thin variety like Haricots verts, make sure to cook them just until they are barely tender.
• TomatoesI prefer juicy cherry tomatoes but any small variety will work. If you want to substitute tomatoes, choose Roma or Grape, which are still firm even when they're ripe.
• Onion : Red onions or shallots can be eaten raw because they are sweet and mellow.
• Olives - I like the rich buttery taste of Castelvetrano green olives, but any other olives will do.
• Parsley - Use the flat-leaved Italian variety of parsley, as it is less bitter.
• GarlicAdds flavor to dressing.
• Red Wine Vinegar:Potatoes are able to handle a large amount of vinegar which will lighten their richness. Apple cider vinegar is a great substitute for red wine in this recipe. It has a similar blend of sweetness and tang.
• Olive Oil:Use an extra virgin olive oil of high quality, such as our smooth and buttery Italian Nocellara.

How To Make Italian Potato Salad

Italian potato salad requires very little maintenance and gets better with time. How to make it?

• Prepare yourself. Cut 2 pounds of baby potato in half. Green beans can be trimmed to 12 ounces.
• Prepare the dressing. Mix together 1/4 cup red wine vinager, 1 clove of minced garlic, and 1 tablespoon dried oregano. Add a generous pinch of red pepper flakes and salt (about 1/2 teaspoon) if you're using them. Continue to whisk vigorously while adding 1/2 cup olive oil. Whisk until emulsified.
• Add potatoes to a medium pan. Cover with a couple of inches of water. Cover the potatoes with water, and place them on medium heat. Salt the water liberally when it reaches boiling point. Boil the potatoes until they can be easily pierced by a fork. This should take 10 to 15 minutes. Transfer the potatoes to a large, cooled bowl using a slotted teaspoon. Leave the boiling water on your stove.
• Prepare the raw ingredients. While the potatoes are cooking, cut 2 cups cherry tomatoes in half. Chop enough parsley leaves to produce 1/4 cup chopped leaves. Half 3/4 cup of Castelvetrano pitted olives. Slice 2 shallots or 1 red onion in half. Peel and slice thinly into half moons. Set up an ice bath next to the sink.
• Blanch green beans. Drop the green bean in boiling water after you have transferred the potatoes into a bowl. After boiling for 2 to 3 minutes until tender, but still snappy (about 2 to 3 min), drain and place in the ice water to stop further cooking.
• Mix and dress. Add the green beans and potatoes to a large bowl along with the onions, tomatoes, parsley and 3/4 cup Castelvetrano Olives. Pour the dressing over the salad, and gently mix it together. Adjust seasoning according to taste.
• Rest the salad and then serve. Rest the salad at room temperature about 30 minutes for best flavor. You can also cover the salad and store it in the refrigerator for up to two days. Let it come to room temp before serving.

What to serve with Italian potato salad

Italian potato salad can be used in a variety of ways. It is versatile and delicious. Serve it alone as a main dish for vegetarians or as part of an entire meal along with Vegetarian stuffed peppers.

This salad is great with grilled chicken breasts, baked grouper, or lemony pork chops.

Serve a variety of classic picnic foods reimagined for a Mediterranean picnic. The bright, briny potatoes go well with a Summer Fruit Salad and Grilled Chicken Wings.

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Frequently Asked Questions

Can regular olive oils be used instead of extra-virgin olive oil?

Extra virgin olive olive oil can be substituted for regular olive olive oil in the Mediterranean diet. Regular olive oil can still be used, even though Extra Virgin Olive Oil (EVOO), is more desirable for its superior quality and nutritional benefits. However, it is still possible to use regular olive oil due to its mild flavor. Regular olive oil is great for everyday cooking, from stir-frying to roasting vegetables. This olive oil has a lower price than EVOO. However, some believe that it is better suited for higher heat applications like deep frying. It is important to remember that it doesn't contain as many nutrients or positive compounds than EVOO. Therefore, you should try to compensate for these benefits with other food items.

Are certain conditions such as diabetes or heart disease compatible with the Mediterranean diet?

The Mediterranean Diet suits people with certain health conditions, like diabetes. This diet emphasizes whole foods and limits refined sugars and carbohydrates. It also focuses more on healthy fats than butter and lard. This helps lower the risk of developing it in people not yet diagnosed and regulates blood sugar levels for people with diabetes. Additionally, incorporating light physical activity into this eating style can help regulate and stabilize blood sugar levels with regular exercise! Healthy food swaps such as replacing white bread with whole-grain bread or adding nuts to salads instead of crackers can contribute to a balanced meal plan suitable for managing symptoms of many different health conditions.

How do I get started on the Mediterranean Diet?

The first step to a Mediterranean diet is to stock your kitchen with fresh food, such as fruits and vegetable. This could be as simple as making a variety of vegetables and proteins that can be used in recipes for the week. Quinoa, oat groats, and millet can be substituted for refined grains. Healthy fats such as olive and sesame should also be included in meal prep to add flavor and nutrition to dishes. Seasonings like garlic, oregano (oregano), basil, and even turmeric can be great additions and help reduce salt and sugar.

What are the main ingredients in a Mediterranean diet

The main foods in a Mediterranean diet include fruits, vegetables, whole grains, legumes, nuts, healthy fats such as olive oil and olives, fish (at least twice a week), small amounts of lean poultry or red meat about once per week, dairy products like low-fat yogurt and cheese, and minimal fried foods. It is better to eat fresh ingredients than processed foods. Use herbs to enhance your meals. Physical activity should also be included in daily routine to reap the full benefits of this diet. Incorporating mindful eating techniques with family and friends when sharing food can help make this diet more enjoyable for those following it.

What is a Mediterranean breakfast?

A Mediterranean breakfast can include a mix protein, healthy and carbohydrate. The options include eggs in olive oil and roasted vegetables with a side salad, Greek yogurt with cheese, whole-grain Toast, or Quinoa porridge topped off with fresh fruits. Avocado toast with tomatoes and feta cheese is also an excellent option for breakfast. High-quality protein sources such as grass-fed meats, wild-caught fish and organic eggs are a great way to start your day. You can choose whole grains such as quinoa or oats as nutritious carbohydrates; you can limit sugar intake by choosing fresh fruits over sweetened yogurts and cereals; you can add healthy fats such as avocado, extra-virgin olive oil, coconut oil, and olives to your meal; and, for additional antioxidants, green tea.

Statistics

• Choose fat-free or 1% milk, yogurt, and cottage cheese. (my.clevelandclinic.org)
• In one study, the healthiest eaters at age 50 had a nearly 90% lower risk of dementia than those with the least healthy diets. (heart.org)
• The Mediterranean Diet group had a 30% lower relative risk of cardiovascular events compared to the low-fat diet group. (my.clevelandclinic.org)
• Benefits of Replacing foods high in saturated fats (like butter) with plant sources high in monounsaturated fatty acids, like olive oil, may help lower the risk of heart disease by 19 percent, according to research. (everydayhealth.com)

External Links

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• American Heart Association


• What is The Mediterranean Diet? American Heart Association

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• Mediterranean Diet

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• Health Benefits of Mediterranean Diet: Biochemical and Molecular Mechanisms - PubMed


• PubMed: Cardiovascular Health and The Mediterranean Diet - PubMed

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• The Mediterranean Diet - From an Environment-Driven Culture of Food to an Emerging Medical Prescription (PMC)


• Definition of the Mediterranean Diet: Literature Review - PMC

How To

What Does the Mediterranean Diet Do to Support Brain Health and Reduce Cognitive Decline?

The Mediterranean diet is a pattern of eating rich in fruits, vegetables, legumes, whole grains, nuts, and healthy fats while low in red meat and added sugar. There have been many benefits, including improved brain health. Research has found that following the Mediterranean Diet can reduce the risk of dementia and slow age-related cognitive decline. It may be beneficial for mood disorders as well as protecting against aging-related oxygen damage.

Several aspects of the Mediterranean diet support brain health and reduce cognitive decline. Consuming large quantities of antioxidant-rich foods like fruits and vegetables is the most important benefit. These plant foods provide essential vitamins, minerals, and nutrients for healthy neurological function. Monounsaturated fats like olive oil help maintain adequate omega-3 levels, which is essential for healthy brain functioning. Limiting processed carbohydrates could also improve mental clarity. It can stabilize blood glucose levels throughout your day and reduce inflammation associated chronic diseases like Alzheimer's disease or stroke.

A Mediterranean-style diet that includes fresh fruits, vegetables, fish and poultry, whole grains, plenty of olive oil, good fats and occasional red wine will help you maintain adequate nutrition for cognitive decline. Furthermore, engaging in regular physical activity on an average vigorous level will further strengthen serotonin production, which supports mental well-being. Combining these tips can help you achieve good mental and bodily health in old age.

Resources:

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