Boil the potatoes until they are cooked and soft enough to eat, but not too soft. Let them cool so they are easier to cut, then cut them into small cubes.
A fresh and colorful salad combining creamy avocado, potatoes, tomatoes, peppers, parsley, and garlic with a refreshing lemon, balsamic vinegar, and olive oil dressing.
This satisfying plant-based recipe provides dietary fiber and unsaturated fats, making it suitable as a salad, side dish, or light meal option from the Dr. Nutrition Kitchen.
Table of Contents
Recipe Overview
This avocado and potato salad combines soft potatoes, creamy avocado, fresh vegetables, and a bright acidic dressing.
It is rich in flavor and texture, with healthy fats from avocado and olive oil, carbohydrates from potatoes, and fiber from vegetables.
| Recipe Detail | Information |
|---|---|
| Servings | 6 |
| Meal Type | Salad or side dish |
| Preparation Time | Approximately 20 minutes |
| Potato Cooking Time | Approximately 15–20 minutes |
Estimated Nutrition Per Serving
Each serving provides approximately 390 calories, with most of the fat coming from avocado and olive oil.
| Nutrient | Estimated Amount Per Serving |
|---|---|
| Calories | 390 kcal |
| Protein | 4g |
| Fat | 32g |
| Carbohydrates | 25g |
| Dietary Fiber | 8g |
Nutrition Note: Nutrition values are estimates and may vary depending on the actual size of the avocados and potatoes and the amount of olive oil used.
Key Point: Add the avocado last and mix gently to keep its creamy texture and prevent it from breaking down.
Tips from the Dr. Nutrition Kitchen
- Add avocado last and toss gently to maintain its texture.
- Lemon juice helps slow avocado browning.
- Allow the potatoes to cool completely before mixing.
- Half a cup of olive oil contributes significantly to total calories; reduce it for a lighter version.
- Add lettuce or arugula to increase the volume of vegetables without significantly increasing calories.
Nutrition Notes
Avocado and olive oil provide most of the fat in this recipe, mainly in the form of unsaturated fats.
Potatoes provide most of the carbohydrates, while avocado and fresh vegetables contribute dietary fiber.
This salad is naturally relatively low in protein, so grilled chicken, tuna, eggs, or legumes can be added if serving it as a main meal.
| Adjustment | Purpose |
|---|---|
| Reduce olive oil | Helps lower total calories |
| Add lettuce or arugula | Increases volume with fewer calories |
| Add chicken, tuna, eggs, or legumes | Increases protein if used as a main meal |
Frequently Asked Questions
Can I prepare avocado salad in advance?
Yes. Prepare the potatoes, vegetables, and dressing ahead, but add freshly cut avocado shortly before serving.
How can I keep avocado from turning brown?
Coat it with lemon juice immediately after cutting and keep the salad well covered and refrigerated.
Can I use less olive oil?
Yes. Reduce the oil and increase the lemon juice or vinegar for a lighter dressing.
Can I make it without potatoes?
Yes. Replace the potatoes with additional vegetables for a lower-carbohydrate version.
How can I increase the protein?
Add grilled chicken, tuna, eggs, or legumes depending on your dietary preferences.
Conclusion
Avocado and potato salad is a fresh, colorful, and satisfying recipe that combines creamy texture, vegetables, fiber, and unsaturated fats.
For a lighter version, reduce the olive oil, increase the vegetables, and add a lean protein source if serving it as a main meal.
