EuropeanSalad

Crispy Potato Salad Smash

Boiled-then-smashed potatoes roasted until crackling crisp with white beans, served over a mustard-dill yogurt dressing with pickles, red onion and pumpkin seed crunch.

Eat nowPortableContains mustard, soy
Hands-on19 minTotal time1 hr 3 minEnergy735 kcalProtein34g
Recipe details
LightKitchen project

Equipment: Hob, Oven

Keep chilled after cooking

Crispy Potato Salad Smash
Servings1 standard portionAdjust

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Standard portions

About 700 kcal per adult reference portion

Making 1 standard portion. Ingredients, instructions and Cooking Mode update together.

Doubling up barely adds effort and covers another mealtime.

Ingredients

Potatoes

Dressing

Finish

Now we make

Method

Do the night before

  1. 1
    Defrost 290g cooked white beans overnight in the fridge if using frozen

These steps sit outside the cooking-day clock.

19 min hands-on 1 hr 3 min altogether
  1. 2
    Toast 7g roughly crushed pumpkin seeds in a dry pan over medium heat for 2-3 minutes, stirring frequently, until fragrant; let it cool before using
    πŸ– 3 min
  2. 3
    Boil 185g baby potato in salted water 15-18 minutes until completely tender all the way through - test with a knife, there should be no resistance
    πŸ– 3 minπŸ’€ 17 min unattended
  3. 4
    Drain and let steam-dry 2 minutes, then spread on a tray and press each potato flat with the base of a glass or a fork until it splits and flattens but mostly holds together
    πŸ– 4 minπŸ’€ 11 min unattended
  4. 5
    Toss the smashed potato and white beans with 1 tbsp olive oil and a generous pinch of salt, then roast at 220Β°C for 20-22 minutes until the potatoes are deeply golden and the beans are crisp at the edges
    πŸ– 3 minπŸ’€ 19 min unattended
  5. 6
    Whisk 48g plain, unsweetened soy yogurt, 1 tsp mustard, 15ml lemon juice, ΒΎ tsp olive oil, 4g finely chopped dill, 4g finely chopped chives, 6g ground flaxseed and plenty of 1 pinch freshly ground black pepper into a sharp mustard-dill dressing
    πŸ– 3 min
  6. 7
    Spoon the mustard-dill yogurt onto a plate, pile the crispy potatoes and beans over the top, then scatter with ΒΎ tbsp finely chopped Zippy Quick Pickles, ΒΌ very finely diced red onion, pumpkin seeds and a final grind of black pepper
    πŸ– 3 min

Look under the lid

Nutrition details

Nutrition is shown for one standard portion, not the whole batch selected above.

Explore full nutrition

Nutrition summary

At a glance

Higher inFibreFolatePhosphorus
Lower inVitamin AVitamin EVitamin B2

Calories

735kcal

35%
Top contributors
White Beans Β· 40%Olive Oil Β· 21%Potato Β· 20%
18% cal

Protein

33.6g

53%
Top contributors
White Beans Β· 71%Potato Β· 9%Pumpkin Seeds Β· 6%
47% cal

Carbs

87.3g

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White Beans Β· 60%Potato Β· 30%Soy Yogurt Β· 4%
34% cal

Fat

28.0g

40%
Top contributors
Olive Oil Β· 60%Pumpkin Seeds Β· 12%Flaxseed Β· 9%

Small numbers, big impact

Everyday essentials

Fibre37.93g
129%
Top contributors
White Beans Β· 80%Potato Β· 10%Flaxseed Β· 4%
Vitamin B120.00ΞΌg
0%
Vitamin D0.62ΞΌg
4%
Top contributors
Soy Yogurt Β· 100%
Iodine0.00ΞΌg
0%
Iron9.45mg
53%
Top contributors
White Beans Β· 72%Pumpkin Seeds Β· 7%Potato Β· 6%
Zinc4.77mg
43%
Top contributors
White Beans Β· 63%Pumpkin Seeds Β· 11%Potato Β· 10%
Calcium331.96mg
33%
Top contributors
White Beans Β· 60%Soy Yogurt Β· 19%Mustard Β· 5%

Nutrients food alone won't reliably cover

These three are commonly under-consumed across all diets, not just plant-based ones - the difference is mainly B12, which has no whole plant food source at all.

  • Vitamin B12: is absent from whole plant foods entirely - the number above only reflects fortified ingredients (nutritional yeast, fortified soy milk). A reliable B12 supplement or fortified source is the standard recommendation for a fully plant-based diet, regardless of what any single day's total shows.
  • Omega-3 (EPA/DHA): most people fall short here regardless of diet - the typical omnivore diet doesn't include much oily fish either. This app only tracks ALA, the plant form (flax, walnuts, hemp, chia). The body converts some ALA to EPA and very little to DHA - the forms most directly used by the brain, eyes and heart - and that conversion is inefficient. An algae-oil supplement is the usual plant-based way to get EPA/DHA directly; it won't show up as an ingredient in any recipe here.
  • Vitamin D: deficiency is widespread across all diets, not just plant-based ones - it's mostly absent from whole plant foods here, and even the fortified soy milk and yogurt tracked don't cover the full target from food alone. Reasonable sun exposure or a D2/D3 supplement is the standard recommendation.

Not medical advice - if you're eating fully plant-based long-term, it's worth a conversation with a GP or dietitian, and a blood test is the reliable way to check where you actually stand.

See the full supplement guide (incl. creatine) β†’
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