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Healthy and delicious vegan recipes using no salt, sugar or oil.

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Potato Salad

May 4, 2010 18 Comments

The most common reaction I get from people trying this salad for the first time is, “It tastes like potato salad!” This healthful version of potato salad is just as comforting and satisfying as traditional versions, but without any eggs, oil, or salt.

Potato Salad

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Potato Salad
Prep time:  20 mins
Cook time:  25 mins
Total time:  45 mins
Serves: 6 to 8 (makes 9 cups salad and 1 cup dressing)
 
Ingredients
  • For the salad:
  • 3 pounds red potatoes, unpeeled, cut into about ¾-inch chunks (about 9 cups)
  • 3 ribs celery, sliced or chopped (about 1 cup)
  • ½ cup finely chopped red onion
  • 1 medium ripe avocado, chopped (optional)
  • 2 tablespoons chopped fresh dill

  • For the dressing:
  • ½ cup water
  • 2 ounces raw, unsalted cashews (about ½ cup)
  • 3 tablespoons lemon juice
  • 2 tablespoons mustard (I like Dijon or stone ground)
  • 1 medium clove garlic
  • ½ teaspoon ground cumin
Instructions
  1. Place all of the dressing ingredients (water, cashews, lemon juice, mustard, garlic, and cumin) into a blender, and set aside for at least 15 minutes (so the cashews can soften).
  2. Cover the potatoes with cold water in a large pot and bring to a boil over high heat, uncovered. Reduce the heat to medium-high, and cook until the potatoes are tender but not falling apart when pierced with a knife, about 15 to 20 minutes. Drain and rinse under cold water.
  3. Place the cooked potatoes, celery, red onion, avocado (if using), and dill into a large bowl.
  4. Blend the dressing ingredients until smooth. Stir the dressing into the salad. Serve immediately or after chilling for an hour.
Notes
You can use any kind of potato, but red potatoes are traditional since they hold together well and look nice.

You can use 1 teaspoon of dried dill instead of fresh, but there’s nothing like fresh herbs in a salad.

For a lower-fat dressing, substitute ¾ cup of cooked white beans for the cashews.
Nutrition Information
Serving size: 1 cup Calories: 199 Fat: 6.2g Saturated fat: 1g Carbohydrates: 33g Sugar: 3.6g Sodium: 95mg Fiber: 4.9g Protein: 5.3g Cholesterol: 0
3.5.3226

If you make this recipe and enjoy it, please share a comment below or on my Facebook page. If you’d like to print this recipe, use the green “Print” button near the top-right of the recipe. Learn more about the Straight Up Food Cookbook here. Thank you!

Filed Under: Salads Tagged With: avocado, celery, celery juice, dill, garlic powder, lemon, mustard powder, oil-free, onion, potato salad, salt-free, sesame seeds, True North, vinegar, walnut

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Comments

  1. gwenoatman says

    July 4, 2012 at 11:51 pm

    This was delicious! I used half the lemon juice and left out the avocado …wasn’t ripe! 🙁 http://gwencooks.wordpress.com/2012/07/04/potato-salad/

    Reply
  2. Kris McCormack says

    February 15, 2014 at 6:52 pm

    Hi Cathy,
    Just recently tried your Blueberry Muffin recipe — the one that was in the December Forks over Knives newsletter. YUMMY! They are SO delicious, and they are extremely satisfying. Thank you for sharing your knowledge, talent, and creativity so generously.

    Reply
  3. Elaine Long says

    October 26, 2014 at 1:43 pm

    Very yummy! I also tried with a little steamed kale. Very good.

    Reply
  4. Kathleen Mueller says

    July 30, 2015 at 5:36 pm

    Hi Cathy! Another delicious recipe! Excellent! This will be a staple for us as is your Tu-no Salad and Polenta Pizza! Trying not to use the oven in the heat we are experiencing, so I put my cut up potatoes in my Instant Pot for 6 minutes and they turned out perfect! Excited to try more of your recipes! Thank you! ~~Kathleen

    Reply
    • Cathy says

      July 30, 2015 at 7:54 pm

      Thanks Kathleen! 😉

      Reply
  5. Cathy says

    December 15, 2015 at 10:47 am

    Yes. Even though cashews are soft, it’s a good idea.

    Reply
  6. Steve says

    September 22, 2016 at 1:44 pm

    I’ve always preferred mustard-based potato salad over mayo and I never like the hard boiled eggs. I oven roasted my potatoes and used plain yellow mustard. Quite simply the best potato salad I’ve ever had!

    Reply
    • Cathy says

      September 23, 2016 at 9:50 am

      Thanks Steve! 😉

      Reply
  7. Kevin M. says

    December 29, 2016 at 11:47 pm

    Wow, this tastes like the potato salad I ate at picnics when I was a kid but healthier. I let this sit overnight in the fridge and had it cold with some warm vegan chili.

    Another winner, thanks.

    Reply
    • Cathy says

      December 30, 2016 at 10:31 am

      Thanks Kevin! 😉

      Reply
  8. Mary says

    June 9, 2017 at 7:06 am

    I’ve tried several plant-based potato salad recipes and they were just ok. But this one is amazing!! So excited to find a healthy potato salad that we love! Thank you Cathy!

    Reply
    • Cathy says

      June 9, 2017 at 9:45 pm

      Great! Thanks Mary! 😉

      Reply
  9. Lena says

    June 12, 2017 at 8:23 pm

    I love the dill in it also added some dill pickles.
    AlsoTrying to decide on which kind of instant pot I’m finally breaking down to get:-)

    Reply
  10. Sharon says

    August 6, 2018 at 7:01 pm

    If you add avacado will it turn brown if refrigerated as leftover.

    Reply
    • Cathy says

      August 6, 2018 at 7:54 pm

      Only after a couple days. I think the dressing keeps it from turning quicker.

      Reply
  11. BRIAN CARSWELL says

    May 15, 2019 at 1:21 pm

    Without a doubt this is my favorite potato salad, you feel healthy and satisfied with EVERY bite!

    Reply
    • Cathy says

      May 15, 2019 at 7:14 pm

      Thanks Brian! I love this one too. 😉

      Reply

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Welcome to Straight Up Food! I’m Cathy Fisher, a chef and teacher whose passion is creating recipes without animal foods, salt, oil or sugar, and very few processed foods. Eating a whole-foods diet dramatically improves the health and well-being of humans, animals, and the environment—there are no downsides, only benefits! For more information about this blog and my work, click here. Thank you!

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