The classic potato salad recipe is a reliable favorite for picnics and outdoor parties and is one of summer’s essentials. However, the traditional version often lacks a variety of nutritious ingredients. Our Potato, Beet and Lentil Salad is perfectly healthy, delightfully fresh, and wonderfully easy to prepare. This new combination of flavors is a delicious way to enhance any meal and provides so many “electrifying” nutrients. This salad can be made in advance and kept in the fridge for up to 3 days, making it easy to prep for lunch or for a weekend BBQ. It can even be made using vegan mayo to cater to all of your party guests this summer. Any way you slice it, our modern take on mom’s famous potato salad beets the rest!
Nutrient Booster: Potatoes, Beets and Kale
While this salad boasts a beautiful array of colors and beauty, it is filled with so many health benefits not visible to the naked eye. Thanks to the potatoes, beets and kale in the recipe, this salad is rich in potassium and sodium, important electrolytes needed for daily bodily activity. Electrolytes perform so many vital functions in the human body, and are essential to healthy living. Most importantly, they can aid in fighting cardiovascular disease and help regulate your body’s fluid balance. Most of us do not realize how much fluid is expelled from the body due to hot weather, sweating from an intense workout, or from illness. To keep fluid balance normal, electrolytes must be properly replenished throughout the day by consuming a diet of whole foods, such as those found in this recipe. Hence, our Potato, Beet and Kale Salad provides the perfect combination of health and taste to fuel your body for optimal daily performance.
Looking for more summer BBQ inspiration? Try pairing this salad with our savory Tandori Chicken Thighs for a well balanced BBQ meal. Afterwards, satisfy your sweet tooth with our Oatmeal Chocolate Chip Cookies for a nutritious and delicious treat.
Potato-Beet and Lentil Salad
- 1 pound red potatoes, rinsed, peeled, and cut into bite size cubes
- 1 1/4 cup beets, rinsed, peeled, and cut into bite site cubes
- 1/4 tsp salt
- 1 1/2 cup cooked, small green lentils
- 1 tbsp apple cider vinegar
- 1 lemon, juiced
- 1/2 cup mayonaisse, or vegan mayo
- 1 1/2 tsp dijon mustard
- 1 tsp ground black pepper
- 2 cups chopped kale
Place potatoes and beets in a 3-quart saucepan over medium heat. Add enough cold water to completely cover vegetables, add salt, and bring to a boil. Once water is boiling, reduce heat to a low simmer; do not cover. Cook vegetables approximately 25 minutes or until potatoes and beets are tender.
Once done, place potatoes and beets in a strainer to drain water; run cold water over potatoes and beets until cooled.
In a large mixing bowl, combine cooled potatoes and beets, lentils, and apple cider vinegar. Set aside.
In a small bowl, whisk the lemon juice, mayonnaise, Dijon mustard and ground pepper together. Add the mayonnaise mixture to the potato and beet mixture; combine well.
Potato-Beet Lentil Salad can be refrigerated up to 3 days before serving. Serve on top of chopped kale.
Serving size: 1/2 cup Calories: 185 calories, Fat: 10 grams, Saturated fat: 1.5 gram, Carbohydrates: 17 grams, Sugar: 3 grams, Sodium: 200 milligrams, Fiber: 5.5 grams, Protein: 5.5 grams, Cholesterol: 5 milligrams
(1) Ulta-long-term human salt balance studies reveal interrelations between sodium, potassium, and chloride intake and excretion. American Journal of Clinical Nutrition. http://ajcn.nutrition.org/content/104/1/49.full?sid=0ad6f574-088a-4ae8-b12b-786e08803c09