Lemony Herb Feta Potato Salad A Vibrant Mediterranean Twist

Healthy Mediterranean Potato Salad

0.0 / 5 (0 Review)

Preparation time:20 Mins

Cooking time:22 Mins

Servings:6 servings

Ingredients:

• 2 lbs New Potatoes or Fingerling Potatoes
• 1 medium English Cucumber, finely diced
• 1/2 cup Kalamata Olives, pitted and halved
• 1/2 cup Feta Cheese, crumbled
• 1/4 cup Red Onion, very thinly sliced
• 1/4 cup fresh Parsley, roughly chopped
• 2 tbsp fresh Dill, finely chopped
• 1/3 cup Extra Virgin Olive Oil
• 1/4 cup fresh Lemon Juice
• 1 tsp Dijon Mustard
• 1 clove Garlic, minced very finely
• 1 tsp dried Oregano
• 1/2 tsp Sea Salt
• 1/4 tsp freshly ground Black Pepper

Instructions:

• Wash potatoes well. Place in the saucepan, cover with cold salted water by about an inch. Bring to a rolling boil, then reduce heat to maintain a steady simmer.
• Simmer until easily pierced with a fork (do not overcook until mushy—we want them firm!).
• Drain potatoes immediately. Let them cool for about 10 minutes until warm, not scorching hot. Cut larger potatoes in half or into bite-sized chunks (about 1-inch pieces). Place warm potatoes into the large mixing bowl.
• While potatoes are cooling slightly, whisk together all Vinaigrette Dressing ingredients (olive oil, lemon juice, Dijon, garlic, oregano, salt, pepper) in a small bowl until well combined.
• Pour half the vinaigrette over the warm potatoes. Gently toss to coat. The warmth helps the potatoes soak up the flavour. Let sit for 5 minutes.
• Add the diced cucumber, olives, red onion, parsley, and dill to the bowl.
• Drizzle the remaining vinaigrette over the salad. Gently fold everything together. Taste and adjust salt/pepper if necessary.
• Gently fold in most of the feta cheese (reserve a little for garnish). Cover and refrigerate for at least 30 minutes to allow the flavours to marry. Garnish with the reserved feta before serving.

Nutrition Facts

Calories:1389 kcal

Protein:9.5 g

Fat:21.7 g

Carbs:52.1 g

Fiber:19.0 g

Sugar:0.0 g

Sodium:676 mg

Recipe Info

Category:Side Dish

Cuisine:Mediterranean

Ditching the Mayo: The Joy of a Light and Zesty Potato Salad

Wave goodbye to dull, heavy potato salads! For too long, potato salad has been synonymous with gloppy mayonnaise and sluggish afternoons. But today, we’re channeling the vibrancy of the Aegean coastline with a truly spectacular dish: our Lemony Herb & Feta Potato Salad. This recipe takes inspiration from the sun-kissed shores of Greece and Italy, focusing on tender new potatoes tossed in a bright, zesty vinaigrette made with fresh lemon juice, quality olive oil, and a symphony of Mediterranean herbs. Finished with salty Kalamata olives, creamy feta, and crisp cucumber, it’s the perfect light lunch, picnic star, or side dish for your summer barbecue. It’s flavour, without the fuss! This Healthy Mediterranean Potato Salad is incredibly easy to master—it’s primarily about proper cooking technique and high-quality components.

Why This Mediterranean Potato Salad Reigns Supreme

This Mediterranean Potato Salad Recipe stands head and shoulders above its creamy cousins because it champions fresh acidity over heavy fats. The difficulty level here is decidedly Easy , involving basic boiling and chopping. The primary skill is ensuring your potatoes are cooked perfectly—tender but not mushy—which is straightforward once you know the drill. We estimate about 20 minutes of active prep time and around 20 minutes for the potatoes to cook, leading to a total preparation time of under 40 minutes, not including the necessary chilling period. This salad is designed to yield about 6 generous side servings, making it ideal for entertaining.

Our Bright Vinaigrette Secret: Sun-Kissed Citrus Notes

The core difference in this Healthy Greek Potato Salad lies entirely in the dressing. Instead of relying on mayonnaise for binding and moisture, we build a flavourful vinaigrette. This is achieved by whisking together 1/3 cup of robust Extra Virgin Olive Oil (the quality truly shines through here) with 1/4 cup of freshly squeezed lemon juice. We introduce the tang with 1 teaspoon of Dijon Mustard, which acts as a gentle emufier, preventing the dressing from separating too aggressively. To these foundational elements, we add one clove of finely minced garlic and 1 teaspoon of dried Oregano, which provides that unmistakable Greek aroma. A precise measure of 1/2 teaspoon of Sea Salt and 1/4 teaspoon of Black Pepper finishes this sharp, sun-drenched liquid gold.

Health Benefits: Embracing Whole Foods, Mediterranean Style

One of the greatest joys of preparing this dish is knowing you are serving something genuinely good for you. The Mediterranean Diet Potato Salad emphasizes heart-healthy fats from olive oil, vitamins from fresh herbs like parsley and dill, and the fibre and complex carbohydrates inherent in potatoes. By eliminating processed fats, we create a low-fat, high-flavour profile that supports overall wellness. It’s a fantastic example of how Fresh Salad Recipes can be substantial yet incredibly nourishing.

A Summer Staple: Perfect for Picnics and Grilling Season

The robust nature of this salad, thanks to the waxy potatoes and sharp vinaigrette, means it travels beautifully. Unlike many mayonnaise-based sides that suffer in the heat, this zesty creation thrives on a warm day. It’s an outstanding Potato Recipes Side Dishes choice when serving grilled chicken, fish, or skewers. Its bright profile cuts through the richness of barbecued meats beautifully, ensuring it’s always the first thing to disappear from the picnic blanket.

Gathering Your Mediterranean Pantry Staples for Success

To successfully create this Easy Mediterranean Potato Salad , stocking a few key items is essential. Beyond the potatoes themselves, the Mediterranean flavour matrix requires high-quality olive oil—don't skimp here, as it forms the base of the flavour profile. You will also need Kalamata olives, which bring the necessary briny, salty depth, and of course, good quality feta cheese, ideally one packed in brine for maximum creaminess. Finally, ensure you have ample fresh herbs on hand; dried oregano offers foundational flavour, but fresh parsley and dill provide the necessary lift and brightness.

Essential Components for the Perfect Healthy Mediterranean Potato Salad

Our assembly requires a careful balance of texture and taste. We start with the base starch, then layer in crunch, saltiness, and herbaceous freshness.

Choosing the Right Potatoes: Wax vs. Starchy Varieties

For this dish, avoiding Russets is crucial. We need potatoes that hold their shape during boiling and gentle tossing. The best choices are waxy varieties like New Potatoes or Fingerling Potatoes. You'll need about 2 lbs (approximately 900g). These varieties possess less starch, ensuring that when you cut them into bite-sized chunks, they remain structurally sound, perfect for showcasing in Red Potato Recipes that demand integrity.

The Power Players: Herbs, Olives, and Crumbled Feta

The texture and salinity come from the mix-ins. We incorporate 1/2 cup of pitted and halved Kalamata Olives and 1/2 cup of crumbled feta cheese. For fresh contrast, dice 1 medium English Cucumber finely (about 1 cup’s worth) and thinly slice 1/4 cup of red onion. Don't forget the green power: roughly chop 1/4 cup of fresh Parsley and 2 tablespoons of fresh Dill. These herbs are non-negotiable for achieving that authentic, vibrant Mediterranean taste, especially when paired with Cherry Tomato Recipes in the summer months, though we omit tomatoes in this base recipe to focus on the vinaigrette.

Crafting the Tangy Dressing: Lemon, Olive Oil, and Oregano Ratios

As detailed before, the dressing relies on the 2:1 ratio of oil to lemon juice (1/3 cup oil to 1/4 cup juice), thickened slightly with Dijon, flavoured with garlic and oregano, and seasoned simply with salt and pepper. This vibrant dressing is the lifeblood of the salad, ensuring every potato chunk is coated in zest rather than grease.

Related Recipes Worth Trying

• Hearty Kale and Quinoa Chickpea Salad with Bright Lemon Dressing — Transform your weekday lunches with this flavourpacked Kale and Quinoa Chickpea Salad with Lemon Dressing Its the ultimate work salad lunch idea Get the...
• Easy Tomato Basil Cottage Cheese Salad Ready in 15 Mins — Whip up this vibrant Tomato Basil Cottage Cheese Salad for a light lunch that genuinely satisfies Enjoy creamy cottage cheese with sunripened tomatoes Click...
• Protein Powerhouse Speedy Mediterranean Cottage Cheese Dinner Bowls — Need a high protein low carb dinner pronto These nocook Cottage Cheese Dinner Bowls are creamy fresh and ready in 20 minutes A total weeknight lifesaver

Mastering the Cook: Tenderizing Your Potatoes Flawlessly

The cooking phase is where many salads fall apart—literally. Place your washed potatoes into a large saucepan and cover them with cold water, ensuring the water level sits about an inch above the potatoes. Crucially, salt this water generously; this is your only chance to season the internal structure of the potato. Bring the water to a rolling boil, then immediately reduce the heat to maintain a steady simmer. Cook them until they are easily pierced with the tip of a sharp knife or fork—aim for tender but firm. Overcooked potatoes will turn into mash during assembly.

Assembling Your Vibrant Dish Step-by-Step

Timing your assembly correctly ensures maximum flavour absorption, a technique central to great Potato Recipes Side Dishes .

Prepping and Boiling: Salting the Water for Maximum Flavor Infusion

Once the potatoes are cooked to that perfect tender point, drain them immediately. Allow them a brief cooling period—about 10 minutes—until they are warm to the touch but no longer scorching hot. Cut any larger potatoes into uniform, manageable chunks, about 1-inch in size, and transfer them to a large mixing bowl.

The Crucial Marination Window: Dressing While Warm

While the potatoes are cooling slightly, quickly whisk together all components of your zesty vinaigrette in a small bowl. Now, pour roughly half of this dressing over the warm potato chunks in the mixing bowl. Gently toss them. The residual heat of the potatoes acts like a sponge, drawing the lemon, oil, and oregano deep into their structure. Let this sit for about 5 minutes to absorb.

Folding in the Freshness: Incorporating Herbs and Feta Gently

Next, add your crunch and salt: the diced cucumber, olives, and thinly sliced red onion. Gently fold these in, followed by the chopped parsley and dill. Finally, drizzle the remaining vinaigrette over the mixture and fold everything together one last time. Taste and adjust seasoning now.

Chilling Time: Allowing Flavors to Mingle for Optimal Taste

Finally, gently fold in most of the crumbled feta cheese, reserving a small amount for the final presentation. Cover the bowl tightly and refrigerate for a minimum of 30 minutes. This chilling time is essential; it allows the bright acidity of the dressing to permeate the vegetables and the herbs to fully release their oils, marrying all the wonderful components of this Healthy Mediterranean Potato Salad . Garnish with the remaining feta just before serving.

Pro Tips for Elevating Your Salad Presentation

Presentation matters, especially with vibrant dishes like this. To make your Healthy Greek Potato Salad truly pop, ensure your herbs are vibrant green; sprinkle them over the top just before serving, rather than burying them entirely during the mixing process. Cut the cucumber into uniform dice so it scatters evenly. If you use potatoes with red skin, ensure you leave the skin on; the colour contrast against the white feta and green herbs is stunning.

Storing Leftovers of This Healthy Mediterranean Potato Salad Safely

Because this salad relies on a vinegar and lemon-based dressing rather than dairy or egg products, it is quite stable. Store any leftovers in an airtight container in the refrigerator. It is generally best eaten within three days. The texture might soften slightly over time, but the flavour only deepens!

Flavor Variations: Taking Your Mediterranean Potato Salad Global

While this recipe sings on its own, adaptability is key for satisfying different tastes.

Make-Ahead Strategies: Timing Your Preparation for Parties

For parties, you can cook and chop the potatoes the day before, storing them plain. Prepare the vinaigrette entirely and store it separately. The day of serving, combine the warm potatoes with half the dressing, let them absorb, then fold in all the vegetables and the rest of the dressing about an hour before guests arrive. Add the feta right before serving to maintain its texture. This strategy simplifies last-minute execution for entertaining.

Nutritional Snapshot: Low-Fat, High-Flavor Profile

While precise figures vary based on the oil used, this salad clocks in around 310 calories per serving, with a strong focus on monounsaturated fats and good fibre content from the vegetables and potatoes. It successfully achieves a satisfying profile without the heavy caloric load associated with creamy sides.

Enhancements: Adding Grilled Halloumi or Artichoke Hearts

To transform this side dish into a complete vegetarian main course, consider adding texture via grilling. Try adding cubes of grilled halloumi cheese just before chilling—its salty, squeaky texture is divine against the soft potatoes. Alternatively, stirring in jarred, marinated artichoke hearts (drained and quartered) introduces a wonderful tangy complexity that pairs beautifully with the lemon and oregano base of this Mediterranean Potato Salad Recipe .