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Hearty Mashed Potatoes

6
Servings Made

5m
Prep Time

30m
Cook Time

35m
Total Time

Courtesy of USDA MyPlate

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.

Nutrition per serving (1 cup prepared potatoes)

Nutrients

Amount

Calories

221

Fat

2g

Saturated Fat

1g

Cholesterol

3mg

Sodium

185mg

Carbohydrates

41g

Fiber

7g

Sugar

5g

Protein

10g

MyPlate Food Groups

Vegetables

1 1/4 cups

Protein Foods

1 ounces

Dairy

1/4 cups

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