Mashed potatoes are one of those classic side dishes no Thanksgiving should be without. Unfortunately, those buttery, fluffy clouds of white potatoes can really weigh you down and take away from the enjoyment (and nutrients!) of other foods. For all the calories and carbs mashed potatoes give you, you get little in the way of fiber or protein.
You’ve probably heard the old trick of swapping out the butter and milk or cream for chicken broth, but for lots of us, that just won’t cut it.
I’ll bet you’ve never tried using beans in your mashed potatoes. You heard me right—adding a can of white beans or chickpeas in place of the heavier stuff boosts the flavor and texture along with upping the amount of protein and filling fiber. Try this recipe next in your next batch!
Ingredients:
1-1/2 quarts water
1 tablespoon salt
1-1/2 pounds potato, peeled, 2″ cubes
2 tablespoons olive oil
1 15-ounce can (or about 1 pound home-cooked) cannellini beans, rinsed and
drained
3 cloves garlic, finely chopped
1-1/2 tablespoons chopped rosemary
½ cup boiling water from potatoes
Directions:
1. Bring the water to a boil in a medium pot. Add salt. Boil the potatoes until they are fork-tender, about 20 minutes.
2. While the potatoes are boiling, heat the olive oil in a small sauté pan. Once the oil starts to shimmer, add the beans and cook for 1-2 minutes.
3. Add the garlic and rosemary, and stir the beans for another minute. Ladle ½ cup of water from the potato pot into a food processor. Add the garlic-and-rosemary-infused beans while still hot to the food processor. Process the beans until smooth and then transfer the puree to a bowl and keep warm.
4. When the potatoes are ready, drain them and let them rest for 5 minutes. Puree the potatoes using a ricer or potato masher or mashing tool of choice.
5. Add the beans to the potatoes (or vice versa), mix thoroughly and season to taste.
Healthy Swap: White Bean Mashed Potatoes
Mashed potatoes are one of those classic side dishes no Thanksgiving should be without. Unfortunately, those buttery, fluffy clouds of white potatoes can really weigh you down and take away from the enjoyment (and nutrients!) of other foods. For all the calories and carbs mashed potatoes give you, you get little in the way of fiber or protein.
You’ve probably heard the old trick of swapping out the butter and milk or cream for chicken broth, but for lots of us, that just won’t cut it.
I’ll bet you’ve never tried using beans in your mashed potatoes. You heard me right—adding a can of white beans or chickpeas in place of the heavier stuff boosts the flavor and texture along with upping the amount of protein and filling fiber. Try this recipe next in your next batch!
Ingredients:
drained
Directions:
1. Bring the water to a boil in a medium pot. Add salt. Boil the potatoes until they are fork-tender, about 20 minutes.
2. While the potatoes are boiling, heat the olive oil in a small sauté pan. Once the oil starts to shimmer, add the beans and cook for 1-2 minutes.
3. Add the garlic and rosemary, and stir the beans for another minute. Ladle ½ cup of water from the potato pot into a food processor. Add the garlic-and-rosemary-infused beans while still hot to the food processor. Process the beans until smooth and then transfer the puree to a bowl and keep warm.
4. When the potatoes are ready, drain them and let them rest for 5 minutes. Puree the potatoes using a ricer or potato masher or mashing tool of choice.
5. Add the beans to the potatoes (or vice versa), mix thoroughly and season to taste.
Adapted from a recipe by: Centered Chef