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Hearty Mashed Potatoes

Hearty Mashed Potatoes

124 Ratings
124 Ratings
Recipe Image
Hearty Mashed Potatoes
Makes: 6 servings
Total Cost: $$$$

Turn ordinary mashed potatoes up a notch with garbanzo beans for extra protein and fiber!

Ingredients

  • 4 potatoes (baking, peeled and cut in chunks, about 2 pounds)
  • 1 can garbanzo beans (15 ounce, drained)
  • 1/2 cup milk, non-fat (or fortified soy milk)
  • 1/4 cup Parmesan cheese
  • 1/2 teaspoon garlic powder
  • black pepper (to taste)

Directions

  1. Wash hands with soap and water
  2. Place the potatoes in a large sauce pan and cover with water. Bring to a boil over high heat then reduce to a simmer.
  3. Add the garbanzo beans 10 minutes after potatoes start cooking. Continue cooking until potatoes are fork tender, about 20 minutes.
  4. Drain water and place the sauce pan back on the stove. Mash the beans and potatoes using a potato masher or hand beaters.
  5. Add the milk, cheese and seasonings.
  6. Reheat if necessary. Serve hot.
     

Notes

Learn more about potatoes.

Source:

Food and Health Communications, Inc.

Nutrition Information

Serving Size: 1 cup prepared potatoes, 1/6 of recipe (247g)
Nutrients Amount
Total Calories 221
Total Fat 2 g
Saturated Fat 1 g
Cholesterol 3 mg
Sodium 185 mg
Carbohydrates 41 g
Dietary Fiber 7 g
Total Sugars 5 g
Added Sugars included 0 g
Protein 10 g
Vitamin D 0 mcg
Calcium 117 mg
Iron 2 mg
Potassium 798 mg
N/A - data is not available
Nutrients Amount
Total Calories 221
Total Fat 2 g
Saturated Fat 1 g
Monounsaturated Fat 1 g
Polyunsaturated Fat 1 g
Linoleic Acid 1 g
α-Linolenic Acid 0.1 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 3 mg
Carbohydrates 41 g
Dietary Fiber 7 g
Total Sugars 5 g
Added Sugars included 0 g
Protein 10 g
Minerals
Calcium 117 mg
Potassium 798 mg
Sodium 185 mg
Copper 284 mcg
Iron 2 mg
Magnesium 58 mg
Phosphorus 211 mg
Selenium 4 mcg
Zinc 1 mg
Vitamins
Vitamin A 26 mcg RAE
Vitamin B6 0.5 mg
Vitamin B12 0.2 mcg
Vitamin C 29 mg
Vitamin D 0 mcg
Vitamin E 0 mg
Vitamin K 5 mcg
Folate 71 mcg DFE
Thiamin 0.2 mg
Riboflavin 0.2 mg
Niacin 2 mg
Choline 45 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

Vegetables 1 1/4 cups
Protein Foods 1 ounces
Dairy 1/4 cups

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Why peal potatoes when nutrients are in the skin? Also to get the most nutrients for your money use dried beans not canned.
11/20/15
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MyPlate.gov is based on the Dietary Guidelines for Americans, 2020-2025