Healthy Hummus Mashed Potatoes

Healthy Hummus Mashed Potatoes requires about 45 minutes from start to finish. One portion of this dish contains roughly 8g of protein, 9g of fat, and a total of 215 calories. This recipe serves 6. For 93 cents per serving, this recipe covers 16% of your daily requirements of vitamins and minerals. It works well as a very reasonably priced side dish. It will be a hit at your Thanksgiving event. This recipe is typical of middl eastern cuisine. It is brought to you by Go Dairy Free. This recipe is liked by 936 foodies and cooks. A mixture of coconut oil, salt and pepper, potatoes, and a handful of other ingredients are all it takes to make this recipe so tasty. It is a good option if you're following a gluten free, dairy free, lacto ovo vegetarian, and vegan diet. With a spoonacular score of 97%, this dish is great. If you like this recipe, you might also like recipes such as Hummus Mashed Potatoes, Hummus Mashed Potatoes, and Healthy Mashed Potatoes.

Servings: 6

Preparation duration: 15 minutes

Cooking duration: 30 minutes

 

Ingredients:

2 tablespoons olive oil or coconut oil

2 tablespoons finely chopped fresh parsley

1-1/3 cup hummus (such as Sabra Classic Hummus)

1 lemon, cut into 6 wedges

5 cups yellow potatoes, peeled and cut into 1-1/2 inch cubes (about 6 potatoes)

Salt and fresh pepper, to taste

Equipment:

pot

potato masher

Cooking instruction summary:

Place the potato cubes in a medium-sized pot with enough water to cover and 1/4 teaspoon salt. Bring to a boil and simmer over medium heat for about 30 minutes, or until fork tender.Drain the potatoes and place back into the pot over medium heat until the moisture comes out of the potatoes and they appear dry, about 3 minutes. Remove from the heat.In the same pot start mashing the potatoes with a potato masher. Mash in the hummus and oil, followed by the salt and pepper, to taste.Serve topped with a sprinkling of fresh parsley and lemon wedges to squeeze overtop.

 

Step by step:


1. Place the potato cubes in a medium-sized pot with enough water to cover and 1/4 teaspoon salt. Bring to a boil and simmer over medium heat for about 30 minutes, or until fork tender.

2. Drain the potatoes and place back into the pot over medium heat until the moisture comes out of the potatoes and they appear dry, about 3 minutes.

3. Remove from the heat.In the same pot start mashing the potatoes with a potato masher. Mash in the hummus and oil, followed by the salt and pepper, to taste.

4. Serve topped with a sprinkling of fresh parsley and lemon wedges to squeeze overtop.


Nutrition Information:

Quickview
113k Calories
3g Protein
8g Total Fat
7g Carbs
39% Health Score
Limit These
Calories
113k
6%

Fat
8g
13%

  Saturated Fat
4g
29%

Carbohydrates
7g
3%

  Sugar
0.46g
1%

Cholesterol
0.0mg
0%

Sodium
350mg
15%

Get Enough Of These
Protein
3g
7%

Vitamin K
21µg
21%

Manganese
0.33mg
16%

Vitamin C
11mg
14%

Fiber
3g
12%

Copper
0.22mg
11%

Folate
38µg
10%

Magnesium
31mg
8%

Phosphorus
75mg
8%

Iron
1mg
7%

Vitamin B1
0.08mg
5%

Zinc
0.78mg
5%

Vitamin B6
0.1mg
5%

Potassium
125mg
4%

Vitamin A
128IU
3%

Calcium
22mg
2%

Vitamin B2
0.03mg
2%

Selenium
1µg
2%

Vitamin B3
0.27mg
1%

covered percent of daily need
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Food Trivia

The softening agent L-cysteine used in some bread is made from human hair and duck feathers.

Food Joke

A panda bear walks into a bar and orders a sandwich. The waiter brings him the sandwich. The panda bear eats it, pulls out a pistol, kills the waiter, and gets up and starts to walk out. The bartender yells for him to stop. The panda bear asks, "What do you want?" The bartender replies, "First you come in here, order food, kill my waiter, then try to go without paying for your food." The panda bear turns around and says, "Hey! I'm a Panda. Look it up!" The bartender goes into the back room and looks up panda bear in the encyclopedia, which read: "Panda: a bear-like marsupial originating in Asian regions. Known largely for it's stark black and white coloring. Eats shoots and leaves."

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