FODMAP IT!™Potato Salad with Peas & Chives
This recipe for FODMAP IT!™ Potato Salad with Peas & Chives was inspired by a similar one from 2001 in Bon Appetit (my former haunt. I was a Contributing Editor for over a decade).
I love the combination of tender, waxy red potatoes, peas and lots of chives in a creamy mayonnaise based dressing, but the recipe screamed for a FODMAP IT!™ makeover.
Too Many Peas
How many peas are too many peas? I know this sounds like a riddle, but what I am trying to get at is the low FODMAP level of peas that can work in our diet.
Perhaps you were not aware that there is a low FODMAP serving size of peas? While I tend to think of this recipe in the spring and summer, when fresh peas are available, the peas with the lowest FODMAP content are canned, drained peas. A low FODMAP serving size is ¼ cup drained (45 g), but we find canned peas to be mushy.
I like to use frozen (defrosted) for this dish, which have been tested as low FODMAP at 1 Australian tablespoon or 15 g.
IMPORTANT FODMAP NOTE: There is a range of peas given in the recipe of ½ cup to 1 cup. If you want to use the larger amount of peas, then use the canned, drained peas.
If you want to use frozen peas, then the small amount of ½ cup (75 g) should be adhered to.
Both canned and frozen peas are available all year round – as are chives – so while I do love this salad during the warmer months, feel free to try it at any time of year.
Potatoes, Whole, Large, Small, Etc.
I have to admit I go back and forth on this one. My preference for potato salads is to buy small potatoes and at the most, halve them. This works it they are not more than 2-inches (12 mm) across.
Sometimes all you can find are larger waxy potatoes, and these can be used. Also, some folks like to boil their potatoes whole, then cut them once cooled, or you can cut them into large bite-sized pieces before cooking.
Either way is up to you and there are pluses and minuses to each approach. Cutting them before makes for faster cooking and is a tad less messy, so that is the technique presented below.
For the images here of our FODMAP IT!™ Potato Salad with Peas & Chives I cut the small waxy reds-skinned potatoes before cooking.
You Can Eat Celery, Too
Celery is low FODMAP in small amounts of 10 g, about one-quarter of an average stalk. If you stick to the serving size recommended for our salad, the dish will remain low FODMAP.
FODMAP IT!™ Potato Salad with Peas & Chives
We love potatoes - which have no FODMAPs per lab testing - and we think having many potato salads at your disposal makes perfect sense. We have several recipe; this one featuring peas and chives.
- 3- pounds (1.4 kg ) small red-skinned new potatoes, scrubbed, unpeeled and cut into bite-sized pieces
- 3 tablespoons white wine vinegar
- 1 medium celery stalk, diced
- ½ cup (75 g) frozen green peas, thawed or 1 cup (180 g) drained canned peas
- 1 cup (226 g) mayonnaise
- 1 tablespoon Dijon mustard
- 1 tablespoon Garlic-Infused Oil, made with vegetable oil, or purchased equivalent
- 6 tablespoons chopped fresh chives
- Kosher salt
- Freshly ground black pepper
- Cook potatoes in large pot of boiling salted water until just tender, about 25 minutes. Drain and cool slightly. Transfer to large bowl, add vinegar and toss to coat. Fold in the celery and peas.
- Whisk together the mayonnaise, mustard, oil and chives in small bowl until thoroughly blended. Add mayo dressing to the potato mixture and fold together well. Taste and season with salt and pepper. Cover and chill for at least 1 hour to allow flavors to meld and develop. This potato salad is best served cold but not straight out of the fridge. Can be made 1 day ahead. Store refrigerated in an airtight container until needed.
- Potatoes have shown no detectable FODMAPs upon lab testing, making them the perfect partner for foods, such as peas and celery, that have very small low FODMAP amounts.
All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.
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