Hearty Mashed Potatoes
Turn ordinary mashed potatoes up a notch with garbanzo beans for extra protein and fiber!
- Yield
- 6 servings
- Serving size
- 1 cup prepared potatoes, 1/6 of recipe (247g)
- Rating
- 3.57 of 5 (128 ratings)
Food groups
- Dairy: 1/4 cups
- Vegetables: 1 1/4 cups
Ingredients
- 4 potatoes (baking, peeled and cut in chunks, about 2 pounds)
- 1 can garbanzo beans, low-sodium (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
- Wash hands with soap and water Place the potatoes in a large sauce pan and cover with water.
- Bring to a boil over high heat then reduce to a simmer.
- Add the garbanzo beans 10 minutes after potatoes start cooking.
- Continue cooking until potatoes are fork tender, about 20 minutes.
- Drain water and place the sauce pan back on the stove.
- Mash the beans and potatoes using a potato masher or hand beaters.
- Add the milk, cheese and seasonings.
- Reheat if necessary.
- Serve hot.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 193.4 |
| Total Fat | 2.56 g |
| Saturated Fat | 0.74 g |
| Monounsaturated Fat | 1 g |
| Polyunsaturated Fat | 1 g |
| Linoleic Acid | 1 g |
| α-Linolenic Acid | 0 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 3.48 mg |
| Carbohydrates | 35.61 g |
| Dietary Fiber | 5.79 g |
| Total Sugars | 4.31 g |
| Added Sugars included | 0 g |
| Protein | 8.22 g |
| Calcium | 100 mg |
| Potassium | 763 mg |
| Sodium | 163.7 mg |
| Copper | 0 mg |
| Iron | 2 mg |
| Magnesium | 56 mg |
| Phosphorus | 183 mg |
| Selenium | 3 mg |
| Zinc | 1 mg |
| Vitamin A | 23 mcg |
| Vitamin B6 | 0.7 mg |
| Vitamin B12 | 0.2 mcg |
| Vitamin C | 11 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 0 mg |
| Vitamin K | 4 mcg |
| Folate | 51 mcg |
| Thiamin | 0.1 mg |
| Riboflavin | 0.1 mg |
| Niacin | 2 mg |
| Choline | 38 mg |
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Source
Recipe by: Food and Health Communications, Inc.
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/hearty-mashed-potatoes. Federal works are public domain in the United States.
This edition: preserved and enhanced by MyPlate.food — cleaned and completed data, structured nutrition and food-group amounts, images remastered from the USDA originals, and translations into Spanish, French, Korean, and German. The original USDA recipe is public domain; this enhanced edition is free to cite and reuse with credit to MyPlate.food. Custom licensing: myplate.food/partners.