Name: Potato Salad with Arugula and Peppers
Prep time: 15 min
Cook time: 35 min
Total time: 50 min
Cuisine: American
Ingredients: 3 to 4 medium potatoes, thinly sliced into circles; 2 tablespoons olive oil (1 for roasting, 1 for dressing); Salt to taste; 1/3 tablespoon tomato paste; 2 tablespoons lemon juice; 1 tablespoon pomegranate molasses; 1 chopped pickle; 1/2 red bell pepper, thinly sliced; 1 handful arugula; 2 tablespoons chopped parsley

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INTRODUCTION

Potato Salad with Arugula and Peppers is a fresh, simple dish that works every day. This salad mixes warm roasted potatoes with bright arugula and sweet red pepper. The flavors feel rich but the salad stays light. It is a healthy version of classic potato salad. It is also gluten free and easy to make ahead. If you like potato dishes, you might also enjoy a different roasted potato idea like crispy salt and vinegar smashed potatoes, which pairs well with picnic meals.

This salad keeps well and fits into many eating plans. It can be a lighter option for summer meals, a great dish for meal prep, and a good choice for people who watch calories. The mix of greens and peppers adds vitamins and fiber. The simple dressing brings deep taste without heavy mayo. Read on for a clear, step-by-step guide to make this tasty salad.

WHY YOU WILL LOVE THIS RECIPE

You will love this recipe because it is easy and fast. Roasting the potatoes takes little hands-on time. Then you toss them with a bright dressing and fresh greens. This dish is a lighter option than classic mayonnaise potato salads. It gives you the comfort of potatoes but with more vegetables and less fat.

This salad is a great meal prep choice. Make it a few hours or a day ahead and the flavors will blend. The arugula adds peppery greens and the red pepper adds crunch and vitamin C. This recipe can fit a heart healthy eating plan when you use less oil. It also works well as a healthy version of a picnic or potluck dish.

This version is not high in protein by itself, but it is easy to turn into a high protein meal by adding lean chicken, chickpeas, or cooked beans. You get fiber from the potatoes and greens, plus low sugar and natural vitamins from the veggies. This makes it a good fit for many diets, including diabetic-friendly plans when you control portion size.

HOW TO MAKE Potato Salad with Arugula and Peppers

This section gives a clear plan to make the salad. The method keeps flavors bright and textures firm. Roasting the potatoes brings crisp edges and soft centers. Tossing the warm potatoes in the dressing lets them soak up more taste. Finish with fresh arugula, sliced red pepper, and parsley for a fresh bite.

If you love potato salads, you may want to compare dressings and textures. For another classic style with dill and mustard notes, try a different twist like the delicious potato salad with dill and Dijon. That recipe uses creamy dressing for backyard cookouts. Use ideas from both to make a new favorite.

EQUIPMENT NEEDED

Baking tray or sheet pan lined with parchment paper
Large salad bowl
Small bowl or jar for whisking dressing
Knife and cutting board
Spatula or tongs for flipping potatoes
Measuring spoons

These tools are common and help keep the process quick and clean. You can roast the potatoes on a wide tray so they brown evenly.

Ingredients You’ll Need :

3 to 4 medium potatoes, thinly sliced into circles, 2 tablespoons olive oil (1 for roasting, 1 for dressing), Salt to taste, 1/3 tablespoon tomato paste, 2 tablespoons lemon juice, 1 tablespoon pomegranate molasses, 1 chopped pickle, 1/2 red bell pepper, thinly sliced, 1 handful arugula, 2 tablespoons chopped parsley

Measure ingredients as listed. You can adjust lemon or molasses to taste for more brightness or sweetness. The pickle adds a tangy bite that lifts the whole salad.

STEP-BY-STEP INSTRUCTIONS :

Preheat oven to 200 degrees C (390 degrees F). Toss potato slices with 1 tablespoon of olive oil and salt. Arrange in a single layer on a lined baking tray. Roast for 25 to 35 minutes, flipping halfway, until tender and lightly crisped. Let cool slightly. In a large salad bowl, whisk together 1 tablespoon of olive oil, tomato paste, lemon juice, pomegranate molasses, and salt. Add warm roasted potatoes and gently toss to coat. Add pickle, red bell pepper, arugula, and parsley. Mix gently and serve.

HOW TO SERVE Potato Salad with Arugula and Peppers

Serve this salad warm, at room temperature, or chilled. A warm toss lets the dressing soak into the potatoes and gives a soft texture. Serve smaller portions if you serve with other sides. A 1-cup portion is a good single side serving size. For a main meal, add a protein like grilled chicken or a cup of chickpeas to make it a high protein meal.

This salad is a healthy version of potato salad that keeps the dressing light. It is a great dish for meal prep and a good option for weight loss plans when you control portions and pair with lean protein. Pair it with a bowl of leafy greens or steamed green beans for a balanced plate.

STORAGE & FREEZING : Potato Salad with Arugula and Peppers

Store in an airtight container in the fridge for up to 3 days. The potatoes will soften over time and the arugula will wilt if mixed too far ahead. To keep the salad fresher longer, store the roasted potatoes and dressing in one container, and keep arugula and peppers in a separate container. Mix them just before serving.

Freezing is not recommended. Potatoes and arugula change texture after freezing and thawing. If you must freeze, freeze only roasted potatoes without dressing for up to 1 month, thaw in the fridge, then reheat and mix with fresh greens.

This salad fits diabetic-friendly and weight loss plans when eaten in proper portions. Watch the amount of pomegranate molasses and oil to keep sugars and calories lower.

SERVING SUGGESTIONS

For a light lunch, add a hard-boiled egg for extra protein.
For a balanced dinner, serve with grilled fish or baked tofu.
For a healthy side, serve next to steamed broccoli or roasted asparagus.
For a picnic, pack roasted potatoes and dressing separately, then add fresh greens before serving.

This salad is gluten free and pairs well with many dishes. For a cool drink, try a homemade iced tea. It pairs well with the salad and keeps the meal light: refreshing iced tea with lemon and mint makes a bright, low-calorie drink for warm days.

VARIATIONS

Healthier version: Use 1 tablespoon olive oil for roasting and replace pomegranate molasses with a splash of apple cider vinegar. Add more arugula and parsley and cut back on oil in the dressing. This creates a lighter option with fewer calories and more greens.
High-protein or low-carb version: For a high protein meal, add grilled chicken breast, canned chickpeas, or a scoop of edamame. To make a low carb version, swap thin potato slices for roasted cauliflower florets. Cauliflower lowers carbs while still giving a roasted, hearty feel.
Air fryer or oven-baked version: Use the oven method as written for roasting. For an air fryer, toss potato slices with 1 teaspoon oil and salt. Place in a single layer in the air fryer basket and cook at 200°C / 400°F for 12–18 minutes, shaking halfway. This gives crisp edges fast and saves oven time.

These simple swaps let you tailor the salad to your goals. You can make it a lighter option, turn it into a high protein meal, or use an air fryer to save time.

FAQs

Q: Is this potato salad good for weight loss?
A: Yes, in the right portion and with reduced oil this salad can be part of a plan that supports weight loss. Use more greens, less oil, and add lean protein to make meals filling with fewer calories.

Q: Can people with diabetes eat this salad?
A: This salad can be diabetic-friendly when you control portion size and watch the amount of added sugars like pomegranate molasses. Pair the salad with protein and fiber to help slow blood sugar rise.

Q: How long does the salad last in the fridge?
A: Keep in an airtight container up to 3 days. Store dressing and potatoes separately from arugula if you want the greens to stay crisp longer.

Q: Can I freeze this salad?
A: Freezing is not recommended because potatoes and arugula lose texture. If you must freeze, freeze only plain roasted potatoes without dressing and add fresh ingredients after thawing.

Q: What is a good high protein add-in?
A: Grilled chicken, canned beans, chickpeas, or a scoop of low-fat Greek yogurt in the dressing will raise protein and make the salad more filling.

Q: Can I make this recipe in an air fryer?
A: Yes. Air fry the potatoes in a single layer at 400°F for 12–18 minutes until crisp, then follow the same dressing and toss steps.

MAKE-AHEAD TIPS FOR Potato Salad with Arugula and Peppers

Roast the potatoes up to 2 days ahead and store them in the fridge in a sealed container. Reheat briefly or use warm for the toss.
Make the dressing and keep it in a jar in the fridge. Shake before use.
Chop peppers and parsley and keep in a separate container. Keep arugula in a dry bag to stay crisp.
For an easy meal prep routine, portion the salad into containers without arugula and add greens the day you eat. This keeps each meal fresh and gives you a great option for meal prep.

Follow these tips and the salad will become a reliable, healthy dish you can reach for all week. It is easy to scale, easy to pack, and a lighter option you can enjoy any day.

Potato Salad with Arugula and Peppers