Heart-Healthy Maionese de Batata
Elevate your next gathering with our Heart-Healthy Maionese de Batata, a vibrant twist on the classic Brazilian potato salad that's as nourishing as it is delicious. This colorful medley features tender red potatoes, crisp carrots, green beans, and sweet peas, all tossed in a zesty homemade dressing made with olive oil, fresh lemon juice, and Dijon mustard. Flavored with garlic powder, freshly ground black pepper, and a sprinkling of finely chopped parsley, this dish is light, refreshing, and vegetarian-friendly. Perfect as a chilled side dish or a stand-alone meal, it’s packed with wholesome ingredients that cater to a balanced diet without compromising on flavor. Ready in under an hour, this easy-to-make recipe is an excellent choice for heart-healthy menus, and it pairs beautifully with grilled proteins for a satisfying meal.
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Recipe Information
Ingredients
- 4 medium Red potatoes
- 2 large Carrots
- 1 cup Frozen peas
- 1 cup Green beans
- 0.25 cup Olive oil
- 2 tablespoons Lemon juice
- 1 tablespoon Dijon mustard
- 0.5 teaspoon Garlic powder
- 0.5 teaspoon Salt
- 0.25 teaspoon Freshly ground black pepper
- 3 tablespoons Fresh parsley, finely chopped
Instructions
Begin by washing and peeling the red potatoes. Chop them into 1-inch cubes.
Fill a large saucepan with water and add a pinch of salt. Bring it to a boil.
Add the cubed potatoes to the boiling water and cook for about 10-12 minutes, or until they are just tender. Be careful not to overcook them.
While the potatoes are cooking, peel the carrots and chop them into small cubes.
In a separate pot, boil enough water to cook the carrots and green beans. Once boiling, add the carrots and cook them for about 5 minutes.
Trim the ends from the green beans and cut them into 1-inch pieces. Add them to the pot with the carrots and cook for another 4 minutes, until both vegetables are tender-crisp.
In the last 2 minutes of cooking the green beans and carrots, add the frozen peas to the pot to thaw and heat them through.
Drain the potatoes, carrots, green beans, and peas and let them cool slightly.
In a large mixing bowl, whisk together the olive oil, lemon juice, Dijon mustard, garlic powder, salt, and black pepper to create the dressing.
Add the drained potatoes, carrots, green beans, and peas to the bowl with the dressing. Toss everything together gently until all the vegetables are well coated with the dressing.
Sprinkle the fresh parsley over the salad and toss once more to combine.
Transfer the Maionese de Batata to a serving dish or bowl and refrigerate for at least 30 minutes before serving to allow the flavors to meld.
Serve chilled as a heart-healthy side dish for your favorite grilled protein or as a stand-alone vegetarian option.
Nutrition Facts
Calories |
1299 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 61.4 g | 79% | |
| Saturated Fat | 9.4 g | 47% | |
| Polyunsaturated Fat | 5.6 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1856 mg | 81% | |
| Total Carbohydrate | 172.9 g | 63% | |
| Dietary Fiber | 30.5 g | 109% | |
| Total Sugars | 30.5 g | ||
| Protein | 27.5 g | 55% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 270 mg | 21% | |
| Iron | 11.1 mg | 62% | |
| Potassium | 4213 mg | 90% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
