Hearty Mashed Potatoes
Turn ordinary mashed potatoes up a notch with garbanzo beans for extra protein and fiber!
- 6 Servings
- $3.00 - $5.99
Hearty Mashed Potatoes
Turn ordinary mashed potatoes up a notch with garbanzo beans for extra protein and fiber!
- 6 Servings
- $3.00 - $5.99
Ingredients
- 4 potatoes
- 1 can garbanzo beans, low-sodium
- 1/2 cup milk, non-fat
- 1/4 cup Parmesan cheese
- 1/2 teaspoon garlic powder
- black pepper
Steps
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.
Ingredients
Serving Size: 1 cup prepared potatoes, 1/6 of recipe (247g)
| Nutrients | Amount |
|---|---|
| Total Calories | 193 |
| 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 | 36 g |
| Dietary Fiber | 6 g |
| Total Sugars | 4 g |
| Added Sugars included | 0 g |
| Protein | 8 g |
| Minerals | |
| Calcium | 106 mg |
| Potassium | 738 mg |
| Sodium | 157 mg |
| Copper | 267 mcg |
| Iron | 2 mg |
| Magnesium | 56 mg |
| Phosphorus | 182 mg |
| Selenium | 3 mcg |
| Zinc | 1 mg |
| Vitamins | |
| Vitamin A | 20 mcg RAE |
| Vitamin B6 | 0.8 mg |
| Vitamin B12 | 0.1 mg |
| Vitamin C | 28 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 0 mg |
| Vitamin K | 4 mcg |
| Folate | 42 mcg DFE |
| Thiamin | 0.2 mg |
| Riboflavin | 0.1 mg |
| Niacin | 2 mg |
| Choline | 37 mg |
Source:
- Food and Health Communications, Inc.