Potato salad with olives & miso dressing
Potato salad with olives & miso dressing
Serves 6
Ingredients- 1kg small white or mixed potatoes
- 1 bunch parsley, roughly chopped
- 200g mixed olives, pitted
- 250g cherry tomatoes, halved
- 1 red onion, sliced thinly
- 1 fresh red capsicum, chopped roughly
- 1/4 cup red wine vinegar
- 2 tablespoons of miso paste
- 2 teaspoons maple syrup
- 1/4 cup olive oil
- Fresh cracked pepper
- If potatoes are a bite size then cook whole. If they are larger, then cut into even chunks. Steam for 10 minutes or until a knife goes through easily. Be sure not to over cook so that the potatoes do not break when you touch them.
- While the potatoes are cooking, start chopping the other ingredients. Into a very big bowl mix together parsley, olives, tomatoes, onion and capsicum. Once potatoes are cooked through, run cold water over them and set them aside to cool.
- Once they are room temperature you can add them to the rest of the ingredients in the bowl. Do not add before they are cooled or they will wilt your fresh ingredients.
- To make the dressing simply place the vinegar, miso, maple syrup, olive oil, and pepper into a small glass jar and shake well. Taste to see if it needs more salt (keep in mind miso is salty). Dress the salad just before serving.
- You can also cook the potatoes and prep the fresh ingredients the day before and put them together when serving.
Benefits
Potatoes contain polyphenol compounds which are beneficial for gut health. Polyphenols are antioxidants which means they fight against oxidative stress and fight against inflammation.
Miso adds a fermented food which provides probiotics to support gut health and digestion. It is also full of antioxidants and B vitamins.
Olives contain lactic acid bacteria or lactobacillus – a common species in probiotics – which is great for digestion and overall health. In addition, olive oil is also high in polyphenols and helps to balance bacteria in our gut and slow pathogenic growth.
Parsley helps promote efficient digestion, supports liver health and bacterial health and may assist in relieving indigestion.
Nutritional value Per serve
- 289 Kcal
- 14g Fat
- 36g Carbs
- 5g Fibre
- 5g Protein