Seed-spiced Potato Salad

For a lighter, leaner potato salad, Kathleen Grice uses nonfat yogurt instead of mayonnaise, and laces it with mustard and cumin seeds.

Yield: Makes 5 servings
Recipe from Sunset

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Nutritional Information

Amount per serving
  • Calories: 188
  • Calories from fat: 12%
  • Protein: 6.3g
  • Fat: 2.6g
  • Saturated fat: 0.3g
  • Carbohydrate: 36g
  • Fiber: 4.7g
  • Sodium: 71mg
  • Cholesterol: 0.9mg


  • 1 1/2 pounds thin-skinned potatoes
  • 3/4 pound carrots
  • 2 teaspoons salad oil
  • 1 teaspoon black or yellow mustard seed
  • 1 teaspoon cumin seed
  • 1 or 2 cloves garlic, minced
  • 1/4 teaspoon pepper
  • 1 cup plain nonfat yogurt
  • 1/4 cup chopped parsley
  • Salt


  1. 1. Peel potatoes and carrots and cut into 3/4-inch chunks. Place vegetables on a rack at least 1 inch above boiling water in a 5- to 6-quart pan. Cover and steam over medium heat until vegetables are tender when pierced, 8 to 10 minutes. Let stand until cool, or to cool quickly, immerse vegetables in cold water. When vegetables are cold, drain well.
  2. 2. Meanwhile, pour oil into a 6- to 8-inch frying pan over high heat. When oil is hot, stir in mustard and cumin seeds. Cover pan, remove from heat, and shake (holding lid on) until popping subsides, about 40 seconds. Add garlic and pepper.
  3. 3. In a wide bowl, combine seed mixture, yogurt, drained vegetables, and parsley; mix gently. Add salt to taste. Serve salad, or cover and chill up to 6 hours.
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