Vegan German Potato Salad

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Ingredients

Adjust Servings:
1 kg. Potatoes white, small or medium
2 Onions medium
3 tbsp. Saurkraut
40 ml. Apple cider vinegar
a generous dash Black pepper
3 tsp. Dijon mustard
200 ml. vegetable stock
1 Spring Onion to garnish

Vegan German Potato Salad

Cuisine:

    Ingredients

    Directions

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    As a Russian, I am used to eating potatoes a lot! But the only difference is that in Russia we eat potatoes warm. We have a couple of salads though, where potatoes are included cold, but I have never seen and tasted the actual potato salad like this vegan potato salad german style until I came to Germany. Warning! A typical german potato salad is not always vegan! Sometimes they do put sour cream, buttermilk or other things to their potato salads. And as you probably know, some kinds of vinegar are also not vegan.  It varies from region to region. In the south of Germany, they usually serve it vegan. Since living here, I really enjoy german potato salads. It is simple, inexpensive and also very flavourful. The potatoes in the salad are so to say marinated in the dressing so that they really have a strong flavor. I have tried the potato salads in this region many times when eating out and I  kind of developed an image in my mind what the best version of it should taste like.

    German Potato Salad is not a light low-carb green salad, it is a hearty, caloric dense side dish, even though it is called a salad. I can understand that first when you hear the word “salad” you might imagine a green, raw vegetable mix with dressing. And this is not that at all)) The potatoes are cooked, but I steam them to save more nutrients. Moreover, the potatoes are the main and almost the only ingredient in this salad. It might seem strange, but believe me, if you love potatoes, this salad is a bomb!

    Nutrition of white potatoes

    White potatoes are typically used in this recipe. Yes, sweet potatoes are much healthier, you might say! But it wouldn’t a german potato salad anymore if I would use sweet potatoes instead)) You could theoretically swap white potatoes with purple ones, as they have much more antioxidants thanks to their dark purple color,  but at this time point, I haven’t had any access to purple potatoes.  Let’s have a look at what actually we are getting from these potatoes in terms of nutrition.

    300 g of white potatoes, boiled without skin contains the following vitamins and minerals:

    Vitamin C 22.2 mg (37% of daily value)
    Vitamin K6.3 mcg (8% of DV)
    Thiamin 0.3 mg (20% of DV)
    Niacin 3.9 mg (20% of DV)
    Vitamin B6 0.8 mg (40% of DV)
    Folate 27.0 mcg (7% of DV)
    Pantothenic Acid 1.5 mg (15% of DV)
    Iron 0.9 mg (5% of DV)
    Magnesium 60. mg (15% of DV)
    Phosphorus 12 mg (2% of DV)
    Potassium 984 mg (28% of DV)
    Zinc 0.8 mg (5% of DV)
    Copper 0.5 mg (25% of DV)
    Manganese 0.4 mg (21% of DV)
    Selenium 0.9 mcg (1% of DV)
    Apart from all these vitamins and minerals, potatoes have a very high protein absorption rate, which means our bodies can take these amino acids very well. And as it is well known, potatoes are a great source of carbohydrates, which the human body also needs to function properly. Read the whole nutritional label of white potatoes on NutritionData.

    What to eat Vegan Sweet Potato Salad with?

    German people typically eat the potato salad as a side dish with meat or fish. Not as a salad on the side. This vegan potato salad is definitely not a substitute for green spinach or kale salad, it is more a hearty, filling side dish. As this salad is very filling, it could be great to have it with some:

    It is also great for :

    • bringing a salad to a party or any social gathering;
    • to bring into non-vegan communities;
    • take it to work or anywhere in a container – should be eaten cold;
    • very low cost, great for students, etc.

    My Healthy Version of Vegan German Potato Salad

    First of all, to make this salad healthier, I keep it oil-free. Second, instead of using white wine and other kinds of vinegar, we are going to use a vegan good quality apple cider vinegar, which is so beneficial for our health. Third, to add even more flavor, we are adding sauerkraut, which is a great natural probiotic and feeds your good bacteria in the gut instead of pickled cucumbers in the original version.

     

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    Steps

    1
    Done
    20 minutes

    Prepare the potatoes

    Wash the potatoes with the skin and then steam or boil them in water. If you want to cook the potatoes in water, place them into a large pot with cold water, then bring it to a boil. then lower the heat and cook for 20 minutes under the lid or until soft. I prefer steaming the potatoes. I do it in a usual steaming basket until they are soft. When the potatoes are done, pour cold water over them and let them cool. After they cooled in the cold water, peel them. After being the cold water the skin should easily come out. Slice the potatoes thinly and place into a salad bowl.

    2
    Done
    5 minutes

    Make the dressing

    Finely chop the onions. Take a small pot, pour the vegetable stock there and add the onions. Heat it up until hot, then turn off the heat. Add to the hot stock with freshly chopped onions apple cider vinegar, mustard, and black pepper. Stir well.

    3
    Done
    1 hour

    Combine and let the magic happen!

    To the bowl with the potatoes add the sauerkraut and pour the hot dressing over the potatoes, mix well with salad utensils. Let the salad completely cool down and marinate with the dressing. That would take about 1 hour.

    Serve cold and enjoy it!

    Victoria

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