Potato and green bean salad with olive caper dressing
PREP TIME: 20 MINUTES / COOK TIME: 10 MINUTES
Combined with the healthy fats of the extra virgin olive oil, this is a superbly healthy and tasty side dish that can be served warm or cold. When you cook and cool potatoes, some of the starch is converted into ‘resistant starch’. This cannot be broken down by our own digestive enzymes and it becomes gold-star fuel for the gut microbiome. Always leave the skins on potatoes as this is where most of the fibre is found, along with many of the nutrients and phytochemicals.
500 g chat potatoes, skin on
140 g green beans, trimmed
1 tablespoon small basil leaves
Olive caper dressing
1 large tomato, seeded and finely diced
1/2 red onion, finely diced
2 tablespoons pitted black olives, finely chopped
1 garlic clove, crushed
1 tablespoon salted capers, rinsed and chopped
2 tablespoons flat-leaf parsley leaves, finely chopped
1/4 cup (60 ml) extra virgin olive oil
1 tablespoon white wine vinegar
1 teaspoon balsamic vinegar
- To make the dressing, combine the tomato, onion, olives, garlic, capers and parsley in a bowl.
- Whisk together the oil and vinegars and season with freshly ground black pepper. Stir the dressing through the tomato mixture and set aside.
- Put the potatoes in a large saucepan, cover with water and bring to the boil over high heat. Reduce the heat and simmer for 7–8 minutes or until the potatoes are cooked but not breaking apart. Drain and cut in half.
- Steam the green beans for 2 minutes.
- Combine the potatoes and beans, and toss with the dressing. Serve warm or cold, topped with the basil leaves.
You can also microwave the potatoes and beans.
NUTRITION PER SERVE:
Sat Fat 2g
Recipe from The Feel-Good Family Food Plan by Dr Joanna McMillan and Melissa Clark Murdoch Books, paperback, 240 pp, RRP $35