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)
Steps
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 Facts
| Nutrients | Amount |
|---|---|
| Total Calories | 193 |
| Total Fat | 2 g |
| Saturated Fat | 1 g |
| Cholesterol | 3 mg |
| Sodium | 157 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 | 106 mg |
| Iron | 2 mg |
| Potassium | 738 mg |
U.S. Department of Agriculture. MyPlate Kitchen Website. Hearty Mashed Potatoes. Recipe source: Food and Health Communications, Inc.. Available at MyPlate.gov/MyPlateKitchen. Access date: 09-05-2024.