At a holiday party, I had the pleasure of indulging in a creamy potato-dill salad several times. Its rich and flavorful taste captivated me, but I often wanted to make it a bit healthier by reducing the calories and enhancing its nutritional profile while maintaining that delicious richness. Inspired by this culinary experience, I ventured into my kitchen to recreate and elevate the dish, experimenting with various ingredients to achieve a perfect balance of flavor and health benefits. The result was the vibrant, creamy Potato Butter Bean Dill Salad, a dish that not only delights the taste buds but also nourishes the body.
The foundation of this salad lies in its wholesome ingredients. Including butter beans, also known as lima beans, is a game-changer. These legumes bring a delightful texture and a subtle nutty flavor to the dish, all while packing a powerful nutritional punch. Butter beans are an excellent source of dietary fiber and plant-based protein, making them an ideal addition for vegetarians or anyone looking to incorporate more plant-based foods into their diet. They are also rich in essential nutrients like folate, iron, and magnesium, which support energy production and overall well-being.
The creamy dressing is another highlight of this salad, crafted with nutrient-dense ingredients. Instead of relying solely on calorie-laden mayonnaise or cream, I incorporated soaked cashews to create a velvety texture and natural sweetness. Cashews are a fantastic source of healthy fats, vitamins, and minerals, including magnesium and zinc, essential for maintaining a healthy immune system. Adding garlic, olive oil, and yellow mustard enhances the flavor and contributes antioxidants and anti-inflammatory properties.
Fresh dill, a key ingredient in this salad, enhances the dish's bright and slightly tangy flavor. Dill is a flavor enhancer and a nutritional powerhouse, providing vitamins A and C and compounds that support digestion and have antibacterial properties. Combined with the zesty kick of lemon juice, this salad becomes a refreshing and satisfying meal.
Serves – 2-4
Preparation time – 15 minutes+ soaking beans
Cooking time – 20 mins
Total time – 35 mins
Ingredients
Butter bean ( Lima beans) – ½ cup raw or one can
Boiled potatoes – 2 large ( chopped in bite-size cubes)
(or 12 baby potatoes halved)
Onion – 1
Dill - ½ cup ( chopped)
For dressing
Cashew – 1/3 cup (soaked)
Garlic – 2
Honey – 1 Tbsp of ( maple syrup )
Olive oil – 1 Tbsp
Lime/ lemon juice – 1
Yellow mustard – 2 tsp (ground)
Pepper – ¼ tsp
Salt – as per taste
Directions
Cook the Butter Beans: If using raw beans, soak them beforehand. Add 2 cups of water and half a teaspoon of salt to cook. Use an Instant Pot, setting the pressure to high for 15–20 minutes, or cook in a pressure cooker for 3–4 whistles. Drain and set aside.
Prepare the Salad Dressing: Blend ¼ cup of the cooked butter beans with soaked cashews, garlic, olive oil, mustard, pepper, salt, honey, lemon juice, and ½ cup of water. Adjust the water to achieve a drippy consistency.
Assemble the Salad: In a large bowl, combine the remaining cooked beans, boiled potatoes, chopped onion, and dill. Pour the dressing over the mixture and toss thoroughly to coat.
Serve and Enjoy: The salad is ready to serve immediately but can be stored in the refrigerator for up to three days, making it an excellent make-ahead option for gatherings.
References
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