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Hearty Mashed Potatoes

bowl of Hearty Mashed Potatoes
Makes: 6 servings

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, 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

  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:

Source:

Food and Health Communications, Inc.

Nutrition Information

Serving Size: 1 cup prepared potatoes, 1/6 of recipe (247g)
Nutrients Amount
Total Calories 193
Total Fat 3 g
Saturated Fat 1 g
Cholesterol 3 mg
Sodium 164 mg
Carbohydrates 36 g
Dietary Fiber 6 g
Total Sugars 4 g
Added Sugars included 0 g
Protein 8 g
Vitamin D 0 mcg
Calcium 100 mg
Iron 2 mg
Potassium 763 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

Nutrients Amount
Total Calories 193
Total Fat 3 g
Saturated Fat 1 g
Monounsaturated Fat 1 g
Polyunsaturated Fat 1 g
Linoleic Acid 1 g
α-Linolenic Acid 0.0 g
Omega 3 - EPA 0 g
Omega 3 - DHA 0 g
Cholesterol 3 mg
Carbohydrates 36 g
Dietary Fiber 6 g
Total Sugars 4 g
Added Sugars included 0 g
Protein 8 g
Minerals
Calcium 100 mg
Potassium 763 mg
Sodium 164 mg
Copper 0 mg
Iron 2 mg
Magnesium 56 mg
Phosphorus 183 mg
Selenium 3 mg
Zinc 1 mg
Vitamins
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

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

Dairy 1/4 cups
Vegetables 1 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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