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Veggie Loaded Mashed Potato Bowl

Veggie Loaded Mashed Potato Bowl

2 Ratings
2 Ratings
Recipe Image
image of Veggie Loaded Mashed Potato Bowl
Makes: 2 Servings
Total Cost: $$$$
Cook Time: 30 minutes
Preparation Time: 10 minutes

With every forkful, you will experience the comforting creaminess of mashed potatoes mingling with the vibrant, zesty notes of a cucumber and tomato salad, the heartiness of spiced chickpeas, and the smoky allure of fire-roasted broccoli.

Ingredients

  • 1 medium Russet potato
  • 4 tablespoons Greek yogurt
  • 2 tablespoons olive oil
  • 1/2 teaspoon granulated garlic
  • 1/4 teaspoon salt
  • 1/2 teaspoon pepper
  • 1/2 can (7.5 oz) chickpeas, drained and rinsed
  • 2 teaspoons curry powder
  • 1 cup broccoli florets
  • 2 teaspoons paprika
  • 1/2 English cucumber, diced
  • 1/2 large tomato, diced (or 1/2 cup cherry tomatoes)
  • 2 tablespoons feta cheese (optional)
  • fresh parsley, chopped (optional)
  • lemon wedge (optional)

Directions

  1. Wash hands with soap and water.
  2. Wash and scrub the potato with a vegetable brush. Cut into 2-inch pieces and place in a small pot. Cover the diced potatoes with cold water. Place the pot on the stove and turn the heat to high. Once the water comes to a boil, reduce the heat to a simmer. Cook the potato pieces until they are fork-tender but not falling apart, about 15 to 20 minutes. Remove from heat and drain the potatoes. Return the potatoes to the stove for about 30 seconds to ensure all the water is removed from the pan and the potatoes are dry. 
  3. While the potatoes are boiling, roast the chickpeas and broccoli in the air fryer. Toss the chickpeas with 1 tablespoon olive oil and the curry powder, lay them out on a baking tray in an even layer, and place in a 400 °F air fryer for 10 minutes, until crispy. Toss the broccoli with 1 tablespoon of olive oil and the paprika, and roast in an air fryer at 400 °F for 10 minutes. This can be done simultaneously if your air fryer has the space for both. 
  4. Remove the potatoes from the heat and add the Greek yogurt, olive oil, and granulated garlic. Mash the potatoes using a potato masher or a sturdy wire whisk. Do not over mix the potatoes, or they can become gluey. Adjust the seasoning with the salt and pepper. 
  5. While everything is roasting, prepare the cucumber-tomato salad. Dice 1/2 of a large cucumber and 1 large tomato. Combine in a bowl and toss. 
  6. To serve, add the mashed potatoes on the bottom, followed by the roasted chickpeas, broccoli, and cucumber-tomato salad. Top with optional garnishes and enjoy! 

Notes


Learn more about:

Source:

Created by Potatoes USA, a member of the MyPlate National Strategic Partnership Program

Nutrition Information

Nutrients Amount
Total Calories 372
Total Fat 17 g
Saturated Fat 2 g
Cholesterol 0 mg
Sodium 491 mg
Carbohydrates 48 g
Dietary Fiber 12 g
Total Sugars 7 g
Added Sugars included 0 g
Protein 11 g
Vitamin D 0 mcg
Calcium 93 mg
Iron 4 mg
Potassium 1022 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 372
Total Fat 17 g
Saturated Fat 2 g
Monounsaturated Fat 11 g
Polyunsaturated Fat 3 g
Linoleic Acid 3 g
α-Linolenic Acid 0.2 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 0 mg
Carbohydrates 48 g
Dietary Fiber 12 g
Total Sugars 7 g
Added Sugars included 0 g
Protein 11 g
Minerals
Calcium 93 mg
Potassium 1022 mg
Sodium 491 mg
Copper 417 mcg
Iron 4 mg
Magnesium 83 mg
Phosphorus 232 mg
Selenium 5 mcg
Zinc 2 mg
Vitamins
Vitamin A 84 mcg RAE
Vitamin B6 0.6 mg
Vitamin B12 0 mg
Vitamin C 60 mg
Vitamin D 0 mcg
Vitamin E 4 mg
Vitamin K 60 mcg
Folate 125 mcg DFE
Thiamin 0.2 mg
Riboflavin 0.2 mg
Niacin 2 mg
Choline 62 mg

Nutrients will display if the data is available

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

MyPlate Food Groups

Vegetables 2 1/4 cups
Protein Foods 1 1/2 ounces
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