Spring Onion Potato Salad (Low FODMAP)
Potato salad is a classic dish that is always a fan favorite! Its creamy texture and comforting flavors make it a favorite for gatherings, picnics, and barbecues. But have you ever considered making Spring Onion Potato Salad?
This vibrant and flavorful vegetable can take your potato salad to a new level of deliciousness. I will introduce you to the wonders of potato salad with spring onions and share some mouthwatering recipes and serving suggestions.
Why You’ll Love This Recipe!
- Perfect side dish for picnics, barbecues, potlucks, or any meal.
- Easy to make with simple ingredients that are in your pantry.
- Suitable for low FODMAP, vegetarian, and gluten-free diets.
- It can be made ahead of time and stored in the refrigerator.
Ingredients and Substitutions
- Potatoes, the dish’s star ingredient, provide a hearty and filling base for the salad. Waxy or medium-starch potatoes such as Yukon Gold, red potatoes, fingerling, or new potatoes work well.
- Spring onions, also known as green onions or scallions, add a fresh and mild onion flavor. They also contribute a subtle crunch and pop of color, enhancing taste and visual appearance.
- Mayonnaise serves as the creamy binder for the salad dressing. It adds richness and a smooth texture, helping to coat the potatoes and spring onions evenly.
- Dijon mustard provides a tangy and slightly spicy flavor to the dressing. It helps to balance the creaminess of the mayo and adds depth to the overall taste of the potato salad.
- Apple cider vinegar offers acidity and a hint of sweetness to the dressing. It brightens up the flavors of the salad and a refreshing contrast to the rich mayonnaise.
- Salt and pepper enhance the taste and bring out the flavors of the other ingredients.
- Hard-boiled eggs (optional) can be added to the potato salad to provide protein and texture.
- Fresh parsley adds a burst of freshness and color. Its subtle herbaceous flavor complements the other ingredients without overpowering them.
Possible variations include adding chopped dill instead of parsley. Or add chopped pickles or gherkins.
Step-by-Step Instructions
Step 1: Boil the diced potatoes in salted water until tender but still firm, about 10-15 minutes. Drain and let cool.
Step 2: Combine the mayo, Dijon mustard, apple cider vinegar, salt, and pepper in a large mixing bowl.
Step 3: Add the cooled potatoes, sliced spring onions, and hard-boiled eggs (optional) to the bowl and gently toss to coat them evenly with the dressing.
Step 4: Cover the bowl with a lid or plastic wrap and refrigerate for at least 1 hour to allow the flavors to meld.
Step 5: Taste and adjust seasoning if needed. Before serving, give the potato salad a final toss. Garnish with fresh parsley and additional chopped green onions, if desired. Serve chilled or at room temperature.
Storage Instructions
Once prepared, transfer the potato salad to an airtight container. Place the sealed container in the refrigerator for 3-4 days. Before serving leftover potato salad, stir to redistribute the dressing and flavors. If it appears dry, add more mayonnaise or a splash of vinegar to refresh it.
Serving Suggestions
Potato salad with green onions is a versatile dish that can be enjoyed in various settings. Here are some serving suggestions.
- Pack your potato salad for a fun picnic and serve alongside sandwiches for a delicious outdoor feast.
- Spring Onion Potato Salad is also perfect for a barbecue as a side, along with grilled burgers, hot dogs, or grilled vegetables. This is one of my favorite ways to enjoy potato salad in the summer.
- Enjoy it for lunch with a green side salad or a bowl of soup.
Common Questions
Can I make potato salad ahead of time?
Absolutely! Potato salad often tastes even better when made in advance as it allows the flavors to meld together. You can make it a day ahead and refrigerate it until serving.
Can I freeze potato salad?
Freezing potato salad is not recommended, as the texture and taste may be altered once it is thawed. It is best enjoyed fresh or refrigerated for a few days.
Nutritional Benefits
If you are following a low FODMAP diet, this recipe has been created for you! Potatoes are low in FODMAPs, meaning you can enjoy them on all phases of the Low FODMAP diet. And green onions are a great way to add the onion flavor without digestive issues. According to Monash University, a low FODMAP serving is 1 ½ cups raw, green tops only.
Spring onions are a good source of vitamins A, C, and K, which are essential in maintaining healthy skin, boosting the immune system, and promoting blood clotting, according to Healthline. They are also rich in antioxidants, such as quercetin, which has anti-inflammatory properties and may help protect against chronic diseases.
Did you know that cooking and cooling potatoes creates resistant starch? Resistant starch is beneficial for gut health because it is a prebiotic that feeds healthy gut bacteria. According to Healthline, resistant starch can improve insulin sensitivity, lower blood sugars, and reduce appetite!
More Low FODMAP Recipes
Spring Onion Potato Salad
Ingredients
- 2 pounds yukon gold potatoes peeled and diced
- 4 spring onions thinly sliced, green tops only for low FODMAP
- ½ cup mayonnaise
- 1 tablespoon Dijon mustard
- 1 tablespoon apple cider vinegar
- ½ teaspoon salt
- ¼ teaspoon black pepper
- 2 hard-boiled eggs chopped, optional
- 2 tablespoons fresh Italian parsley chopped
Instructions
- Boil the diced potatoes in salted water until tender but still firm, about 10-15 minutes. Drain and let cool.
- Combine the mayonnaise, Dijon mustard, apple cider vinegar, salt, and pepper in a large mixing bowl.
- Add the cooled potatoes, sliced spring onions, and hard-boiled eggs (optional) to the bowl and gently toss to coat them evenly with the dressing.
- Cover the bowl with a lid or plastic wrap and refrigerate for 1-2 hours or overnight to allow the flavors to meld. Before serving, give the potato salad a final toss. Garnish with fresh parsley and serve chilled.
Delicious