Eat Without

Hearty Mashed Potatoes

Source: Food and Health Communications, Inc.

Published by the USDA MyPlate Kitchen library. Read from an archived copy of the source page captured 2025-12-31.

Turn ordinary mashed potatoes up a notch with garbanzo beans for extra protein and fiber!

Makes
6 servings

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)

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.

Notes

Learn more about: Potatoes

Quoted for reference only, exactly as the source printed it, so check product labels yourself before relying on any of it. The methodology page covers the guarantee, and how a contributor can have their text removed on request.