United States Potato Board hosted “The Healthy Summer Potato Salad Challenge” and without a second thought I knew what I was going to make- Potato Salad-Aloo Achar ( In Nepali language, Aloo- Potato and Achar- literally a chutney but for our purpose here we will call it salad). And in case you are wondering- where is Nepal- it is a landlocked country in Southeast Asia, I will allow wikipedia to share more information if you are really interested.
The recipe for Potato Salad (Nepali style) varies from person to person because you can intensify certain flavors that you like or go easy on something you are not a big fan of. I am using basic recipe with a little healthy spin on it.. Traditionally, the salad is finalized with tempered mustard oil but since the oil is little too pungent for my taste- I skipped it. and saved myself some calories and I added some veggies too..But really to begin with- Potatoes are packed with great nutrients- One medium sized (5.3-ounce) potato, eaten with the skin on has just 110 calories and is packed with more potassium than a banana and half your daily value of vitamin C.
.. sadly potatoes get a lot of bad rep- mainly because often time we over do the potatoes with lots of butter, sour cream, bacon bits, cheese, and of course the infamous frying. I will showcase you- how, when done right potato salad both flavorful & healthy can win everybody’s heart at your next bbq, picnics & potlucks.
Makes about 4 ramekins cups
5-6 small, red potatoes (boiled, peeled, & diced)
1 small carrot, peeled & diced
1/2 medium red onion, chopped
1/4 medium cucumber, seeded, & diced
1-2 red or green chili, finely chopped (use more or less depending upon your taste bud)
about 1/4 cup roasted, sesame (roasting brings out more flavor and may grind if desired)
1-2 teaspoon cumin powder
1/2 teaspoon turmeric powder
1-2 teaspoon chaat masala, optional ( it adds little sweetness and sourness)
1 freshly squeezed lemon juice
few cilantro leaves , roughly chopped (for garnish)
water (only if the final product is too dry, add few tsp)
salt, to taste
-As the potatoes are boiling, dice & chop onions, carrots, cucumber, chilies and put them in a medium bowl, then add the boiled, diced potatoes to the bowl.
-Add all the spices, sesame seeds & lemon juice and stir until well combined. Add few drops of water if necessary.
-Cover it and refrigerate for 1-2 hours so that all the flavors come together.
-Garnish with cilantro before serving.
-the type of potato and how long you boil it potatoes will make difference in the final product. I use small, red potatoes for the potato salad because they hold shape really well. Also, make sure it is not too soft or mushy.
- If making ahead, add onions, cucumber and cilantro leaves couple hours before serving so that they do not become soggy.
|When all the ingredients are mixed together|
|Each cup is packed with tons vitamins & minerals from potatoes, onions, carrots, cucumbers and unsaturated or good fats from sesame seeds.|
Potatoes can be part of our everyday balanced diet because it is a great source of many vitamins of minerals such as potassium, vitamin C, vitamin B6, folate, manganese and so on. There is virtually no sodium and fats. That is why it is an ideal choice for anyone following a healthy diet, or trying to lose weight, on a low-sodium/heart healthy diet, or even diabetics if they plan their meal to fit potatoes into their meal plan. Remember, 1 medium potato has about 37 grams of carbohydrate or 2 CHO servings! However, if you have kidney/renal problems- talk to your dietitian or doctor and use caution because of the potassium content in potatoes, it might not be an ideal choice. Potatoes are also gluten-free in their natural form!
Once again- prepare potatoes in a way to get best of its nutrients by baking, roasting, boiling, steam instead of frying or overloading with unhealthy add-ons.
“By posting this recipe I am entering a recipe contest sponsored by the United States Potato Board and am eligible to win prizes associated with the contest. I was not compensated for my time.”