This protein-packed Vegan Potato Salad with Beans is made with roasted potatoes that are golden and crispy on the outside and delectably soft on the inside. Served with Creamy Dijon Tahini dressing.
Look no further for the perfect weeknight salad. Heathy, tasty, and packed with fiber and protein. The roasted potatoes add just the right amount of excitement to this dish.
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🥗 Why This Recipe Is Fabulous
- In just 35 minutes, you'll be enjoying this healthy and scrumptious salad.
- The ingredients are all budget-friendly.
- This dish is loaded with plant-based protein and fiber.
- Most types of bean will work in this recipe. The baby yellow potatoes can be subbed for sweet potatoes.
- This recipe is easy to make oil-free. Substitute the olive oil for balsamic vinegar.
- Fresh herbs brighten and complement this salad.
- This is not your everyday potato salad. Roasting the potatoes adds an extra layer of oomph.
📖 How to Make Vegan Potato Salad with Beans
Baby potatoes are just the right size for this bean salad. They roast quickly and require barely any prep. And because of their small size, they get perfectly crispy on the outside while remaining moist on the inside. They also require no knife for serving, so there's less cutlery to wash. Every little bit counts!
Soak the red onion while the potatoes are roasting. This makes them less sharp so they don't overwhelm the salad.
Most types of bean will go well with the salad ingredients. Kidney beans, black beans, Great Northern beans and even chickpeas would be good substitutes for the red beans. I like to cook my own beans as I find they hold their shape better. But canned beans work perfectly well too.
The dressing is just the right amount of creamy, tangy, and sweet. The fresh dill pairs perfectly with the potatoes and cucumber.
👩🏼🌾 Ingredients & Nutrition
One of the starch molecules in potatoes is called amylose, which is responsible for making mashed potatoes u0022glueyu0022 and pasty.
For mashed potatoes, washing parboiled or steamed potato pieces removes more amylose than soaking the raw potatoes. The result is very fluffy mashed potatoes.
For fries, soaking peeled, washed and cut fries in cold water overnight removes excess amylose, which prevents fries from sticking together and helps achieve maximum crispness.
The best way to keep prepped potatoes from turning brown is to submerge them in cold water. If soaking for more than an hour, refrigerate. However, don't soak them any longer than overnight or the potatoes start to lose their structure and flavor. Small cuts, like diced potatoes are best kept in cold water for a short time, like while you prep other ingredients.
Beans contain oligosaccharides which are non-digestible, fermentable fibers that cause gas. This is actually a good thing. These fermentable fibers make sure your healthful bacteria are being fed well and maintained properly through the right food choices. Plus, eating beans regularly may protect against heart disease, cancer and other chronic illnesses.
Typically, gas levels will return to normal once your body gets used to eating beans. If you are just beginning to incorporate beans into your diet, start slowly but eat them regularly. The more often you eat beans, the less often you will experience bloating. Soaking your beans overnight and discarding the soaking water before cooking will also help to reduce gassiness.
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Vegan Potato Salad with Beans
- 12 ounces baby yellow potatoes
- 1 tablespoon olive oil or balsamic vinegar
- 1 tablespoon chopped fresh rosemary leaves
- Salt to taste
- ½ medium red onion
- ¼ cup plus 2 tablespoons mayonnaise vegan
- 2 tablespoons plus 1 teaspoon Dijon mustard
- 2 teaspoons tahini
- 2 teaspoons maple syrup
- 1 teaspoon fresh lemon juice
- ½ teaspoon lemon zest
- 1 tablespoon fresh dill
- 15 ounces beans canned, drained and rinsed
- 1 ½ cups chopped cucumber about ¾-inch pieces
- Freshly ground black pepper to taste
- Preheat the oven to 425ºF. Line a medium baking sheet with a silicone mat or use a non-stick sheet.
- Prepare the potatoes: Toss the potatoes with the olive oil, and rosemary until fully coated. Season with salt. Transfer to the baking sheet and place in a single layer so they are not touching. Roast for about 25 minutes, or until golden brown.
- Prepare the red onion: Meanwhile, slice the red onion into two and place in a small bowl with enough water to cover.
- Make the dressing: In a medium bowl, mix the mayonnaise, Dijon, tahini, maple syrup, lemon juice, lemon zest, and dill. Set aside.
- Chop the onion: Once the potatoes are done roasting, remove the red onion from the water and finely chop.
- Mix the salad: Transfer the beans, cucumber, potatoes, onion, and dressing to a large bowl. Mix to combine until coated with the dressing. Add salt and pepper to taste.
- Substitute canned beans for 1 ½ cups cooked.
- This salad can be refrigerated and enjoyed cold.
This information is provided as a courtesy and is an ESTIMATE only. Varying factors such as product types or brands purchased can change the nutritional information in any given recipe.