Did you know? You don’t need mayo for a delicious potato salad. This Moroccan potato salad gets its flavor from parsley and cumin instead. And it’s great to replace hash browns or toast for a brunch, or even as a healthy dinner side dish.

Health Benefits of Potatoes

Potatoes often get a bad rap, because they are often consumed fried (and fried food is unhealthy) and because they have a high glycemic load, which means they spike your blood sugar (and a diet made up largely of high glycemic foods can lead to weight gain and chronic disease).

However, it turns out, when prepared correctly, potatoes do actually have some nutritional merit! New potatoes generally have a lower glycemic than old potatoes. Instead of frying them, opt to bake them and drizzle with a fat such as oil or vinegar, both of which blunt the blood sugar spike.

Additionally, if you cook them, then refrigerate them, and either serve cold or reheat, it also significantly reduces the effects of it on your blood sugar. Not to mention the benefit to those good bugs in your belly (probiotics!). Resistant starch, found in cooked-then-cooled potatoes, feeds the good bacteria.

The health benefits of potatoes include these goodies:

  • One large baked potato offers a sizeable 7.5 grams of plant-based protein
  • The same serving offers 50% of the daily recommended intake for Vitamin C
  • Potatoes contain B vitamins, including thiamin, riboflavin, niacin, Vitamin B6, and folate.
  • Potatoes also contain a variety of minerals, including iron, magnesium, and potassium.

While you’re at it, mix in some purple potatoes for added interest and health benefits!

Here’s the recipe:

Moroccan Potato Salad Recipe

(Serves 3)


2 pounds new potatoes

1 small red onion, peeled and minced

3⁄4 cup minced flat-leaf parsley

1 clove garlic, peeled and minced

1 Tbsp. olive oil

pinch of cumin


Freshly ground black pepper

  1. Place new potatoes in a pot of cold salted water. Cook over medium-high heat until tender, about 20 minutes. Drain potatoes and cool.
  2. If using organic potatoes, leave skin on, otherwise peel potatoes, then chop into cubes and place in a mixing bowl.
  3. Add parsley, red onion, garlic, and olive oil, and mix well. Season with salt and freshly ground black pepper to taste.
  4. Serve at room temperature.
  5. Refrigerate leftovers.
Get the printable recipe here.


About the Author: Maria Marlowe is an Integrative Nutrition Health Coach who has helped thousands of people improve their health by optimizing their diet. She has created meal plans and programs to help you lose weight, clear up acne, and spend less time in the kitchen yet still eat healthy.

She has been featured in Vogue, The New York Times, NBC, Well + Good, and more. Her first book, The Real Food Grocery Guide, will teach you how to eat healthy without going broke.

Check out her site, www.mariamarlowe.com, or follow her on  Instagram @MariaMarlowe and Facebook for more healthy recipes.