Plant-based Potato Salad with "Egg Yolk" Crumbles

When it comes to comfort food with a healthy twist, this Plant-Based Potato Salad is a star. It’s creamy, tangy, satisfying—and entirely egg-free! The secret? A savory, golden "egg yolk" crumble that mimics the richness of traditional yolks but keeps it 100% plant-based.

This dish is perfect for spring picnics, meal prep, and cookouts. Plus, it’s packed with nutrients, fiber, and plant-powered flavor.

Potato Types and Best Uses

Potatoes come in various types, each with unique textures, flavors, and best uses. Here are the main categories:

Starchy Potatoes (High-Starch, Low-Moisture)

These potatoes have a fluffy texture when cooked and are best for baking, frying, and mashing.

• Russet (Idaho) – Large, brown-skinned, and ideal for baked potatoes, French fries, and mashed potatoes.

• Purple Peruvian – Deep purple skin and flesh, great for roasting and chips.

Waxy Potatoes (Low-Starch, High-Moisture)

These potatoes hold their shape well when cooked, making them perfect for boiling, roasting, and salads.

• Red Potatoes – Thin-skinned and smooth, often used in potato salads and soups.

• New Potatoes – Young, small potatoes with delicate skin, great for roasting or steaming.

• Fingerling Potatoes – Small, oblong, and nutty-flavored, ideal for roasting.

All-Purpose Potatoes (Moderate Starch and Moisture)

These are versatile potatoes that work well in many recipes.

• Yukon Gold – Golden flesh with a buttery texture, great for mashing, frying, or roasting.

• White Potatoes – Thin-skinned and mildly flavored, good for boiling, mashing, or roasting.

Specialty Potatoes

These have unique colors and flavors, adding visual appeal to dishes.

• Purple/Blue Potatoes – Rich in antioxidants, great for roasting, baking, or steaming.

• Sweet Potatoes – Although technically not true potatoes, they come in orange, purple, and white varieties, perfect for roasting, mashing, and desserts.

 

Plant-based Potato Salad with "Egg Yolk" Crumbles Recipe

• Servings: 8
• Prep Time: 1 hour

Ingredients:

• 2 lbs potatoes (Yukon Gold or red potatoes, diced)
• ½ cup vegan mayo (or mix with unsweetened plant-based yogurt for a lighter version)
• 1 tsp mustard (Dijon or yellow)
• 1 tbsp apple cider vinegar (or lemon juice)
• 1 tablespoon golden sugar (or white if not available)
• 1/2 red bell pepper, small diced
• 1 jar (5-6 stalks) hearts of palm, sliced into semicircles
• 1/2 medium red onion, small diced
• 2-3 tbsp sweet relish, drained
• 1 small jar pimientos, drained
• 1 teaspoon kosher salt, then to taste
• 1/2 teaspoon ground black pepper, then to taste
• ½ tsp smoked paprika (for garnish)

Egg Yolk Substitute:

• ½ cup firm tofu, drained
• ½ tsp black salt
• ¼ tsp turmeric
• 1 tbsp nutritional yeast
• 1 tsp vegan mayo or tahini
• ½ tsp lemon juice, optional

Instructions

• Boil the potatoes: Place diced potatoes in a pot with cold salted water. Bring to a boil and cook for 10-12 minutes, or until fork-tender but not mushy. Drain and let cool slightly.
• Prepare the egg yolk crumbles: Mash all “egg yolk” ingredients together until slightly crumbly. Use a small ice cream scoop to shape them into half moons. Let sit in the fridge for 15 minutes to firm up.
• Make the dressing: In a large bowl, whisk together vegan mayo, mustard, apple cider vinegar, and sugar.
• Assemble the salad: Add cooled potatoes, bell pepper, hearts of palm, red onion, relish , and pimientos to the bowl. Toss gently to coat everything in the dressing. Alternatively, you can add the still-warm potatoes and combine them with the other ingredients for a creamier potato salad.
• Place salad in a casserole dish and top with the “egg yolk” crumbles.
• Chill & Serve: Let the salad sit in the fridge for at least 30 minutes (or up to a few hours) to let flavors meld.
• Garnish with smoked paprika before serving.

Doctor’s Orders: Health Benefits of Potatoes

Potatoes often get a bad reputation, but they are actually packed with health benefits—especially when prepared in a healthy way (baked, boiled, or air-fried rather than deep-fried). Here’s why you should embrace this nutrient-rich vegetable:

1. Excellent Source of Nutrients

• Vitamin C – Supports immune function and skin health.

• Vitamin B6 – Essential for brain health and energy metabolism.

• Potassium – Helps regulate blood pressure and muscle function (more potassium than a banana).

• Fiber – Aids digestion and promotes gut health (especially when eaten with the skin).

2. Supports Heart Health

• Potatoes contain antioxidants like flavonoids and carotenoids, which help reduce inflammation and lower the risk of heart disease.

• Their high potassium content can help counteract the effects of sodium, supporting healthy blood pressure levels.

3. Promotes Gut Health

• Resistant starch (especially in cooled potatoes) feeds beneficial gut bacteria, promoting a healthy microbiome.

• Helps with digestion and may improve insulin sensitivity.

4. Energy Boosting and Satiety

• The complex carbohydrates in potatoes provide long-lasting energy.

• The fiber and water content help keep you full longer, which can assist in weight management.

5. May Help Reduce Inflammation

• Antioxidants and bioactive plant compounds in potatoes can help combat oxidative stress and inflammation in the body.

• Purple and red potatoes are particularly rich in anthocyanins, which have anti-inflammatory properties.

6. Naturally Gluten-Free and Versatile

• Great for people with gluten sensitivities or celiac disease.

• Can be used in a variety of dishes without needing unhealthy additives.

Nutritional Value

A 1-cup serving of baked potato (about 122g, skin-on) has the following approximate nutritional values:

• Calories: ~106

• Carbohydrates: 24g

• Fiber: 2.4g

• Protein: 2.4g

• Fat: 0.16g

• Vitamin C: 23% of the Daily Value (DV)

• Vitamin B6: 22% of the DV

• Potassium: ~505mg (about 11% of the DV)

• Magnesium: ~8% of the DV

• Iron: ~5% of the DV

For Maximum Health Benefits

• Choose baked, boiled, or air-fried over deep-fried.

• Eat them with the skin on for extra fiber.

• Pair with protein and healthy fats (like avocado or beans) to balance blood sugar.

• Try purple or red potatoes for more antioxidants.

Potatoes can be a powerful part of a healthy, plant-based diet—it’s all about how you prepare them.

Who Should Be Cautious About Eating Potatoes

While potatoes are a nutritious food for most people, there are certain health conditions where moderation or specific preparation methods may be advised.

1. Individuals with Blood Sugar Concerns

Potatoes have a high glycemic index (especially when peeled, mashed, or fried), which can cause rapid spikes in blood sugar levels. Those with diabetes or insulin resistance should be mindful of portion sizes, preparation methods, and pairings (e.g., eating them with fiber, protein, or healthy fat to reduce glycemic impact).

2. Those with Kidney Disease

Potatoes are high in potassium, which is essential for most people but can be harmful in excess for individuals with chronic kidney disease (CKD) or those on dialysis. In such cases, potassium intake should be monitored and discussed with a healthcare provider.

3. People with Nightshade Sensitivity

Potatoes are part of the nightshade family (which includes tomatoes, eggplants, and peppers). Some individuals with autoimmune conditions or inflammatory issues may find that nightshades exacerbate symptoms. If you suspect sensitivity, speak with a qualified healthcare provider or registered dietitian.

4. Individuals on a Low-Carbohydrate Diet

People following strict low-carb or ketogenic diets may choose to avoid or limit potatoes due to their carbohydrate content. In these cases, alternatives like cauliflower or turnips may be better aligned with dietary goals.

 

Potatoes are more than just comfort food—they’re a source of powerful nutrition, fiber, and plant-based energy. When prepared the right way, they can easily become a staple in a health-conscious, plant-based kitchen. This potato salad, enhanced with a savory "egg yolk" crumble, is proof that eating well doesn’t mean giving up the foods you love.

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