This healthy potato cucumber salad is made without mayo and includes cool mint and cucumber for a low heat, simple summer side dish. Vegetarian.
Potato Cucumber Salad
We really look forward to the arrival of the first new potatoes of the year. We find the extra sweetness and delicacy of the smaller new potatoes a welcome accompaniment to the better weather and longer days of spring and summer. The supreme example of the new potato is the Jersey Royal, grown on the eponymous island for over 130 years.
Grown on the sea-warmed island, and fertilized with seaweed gathered from the beach, they have PDO (Protected Designation of Origin) protection; only Royals grown in Jersey have this protection. As a waxy potato, they are very well suited to use in salads, as they are in this potato cucumber salad recipe.
5 facts about new potatoes and Jersey Royals
- The new potato season runs from April to September
- Potatoes are a fantastic source of complex carbohydrates, vitamins B and C, and fibre.
- Potatoes are also a good source of potassium
- You don’t need to peel new potatoes. The delicate flaky, paper thin skin is one of the best things about them – simply wash and wipe off any dirt before cooking. This is particularly true for Jersey Royals.
- Jersey Royals are picked and shipped daily to bring them to the consumer as fresh as possible.
- As well as steamed and in salads they are also excellent roasted – try our roasted new potatoes with capers and olives.
Thinning down the yoghurt dressing with a splash of water makes for a much lighter dressing, and the crunch of cucumbers and added flavour of mint make for a perfect potato cucumber salad, and of course having a mix of half and half potato to cucumber makes this salad far lower in carbs than a traditional potato salad. This dish is great for lunch or in the evening, and can be easily taken on a picnic would be gratefully received as a offering at any pot luck.
Of course you can use your choice of non dairy yogurt to make it vegan too! We’ve used a yogurt based dressing in my vegetarian Russian Salad, which is perfect to take to work for a delicious and healthy desk lunch. Or serve alongside my ham and cheese stuffed chicken.
Potato, Cucumber & Mint Salad
- 1 Handful baby new potatoes
- 1/2 Cucumber
- 1 tbsp Greek yogurt (0% fat preferred)
- 1 sprig mint (roughly chopped)
- Salt and pepper to taste
- Remove any dirt and mud by gently scrubbing the potatoes (but try to keep the skin on, it contains most of the nutrients and taste). Pop them in a pan of boiling water and simmer until done. When cooked drain and slice thickly.
- Whilst the spuds are cooking chop the cucumber into 1 - 2 cm chunks. Put a dollop of yogurt into your salad bowl (I thinned mine with a splash of water as it was very thick). Add the cucumber, mint (reserving a little for garnish) and season.
- Allow the potatoes to cool a little then stir into the salad. Garnish with the remaining mint. Enjoy warm or chilled.
- This recipe is 4 Weight Watchers Smart Points per portion
For another yogurt based recipe try my healthier tartar sauce – ready in 3 minutes and perfect with fish and chips!
Recipe first published July 2010