Hearty Chickpea Mashed Potatoes

Adding fiber-rich garbanzo beans to classic mashed potatoes boosts both protein and satiety while keeping the texture wonderfully creamy.

Ingredients

Calories next to each ingredient are for that ingredient across the whole recipe (6 servings), not per serving.

• 4 baking potatoes, peeled and cut into chunks (about 2 pounds) · 677 kcal in the whole recipe
• 1 can low-sodium garbanzo beans, drained (15 ounces) · 332 kcal in the whole recipe
• 1/2 cup non-fat milk · 40 kcal in the whole recipe
• 1/4 cup grated Parmesan cheese · 105 kcal in the whole recipe
• 1/2 teaspoon garlic powder · 5 kcal in the whole recipe
• Black pepper to taste

Method

1. Place the peeled and chunked potatoes in a large saucepan, cover with water, and bring to a boil over high heat. Once boiling, reduce to a simmer.

   

2. After the potatoes have simmered for 10 minutes, add the drained garbanzo beans and continue cooking until the potatoes are fork-tender, about 10 more minutes.

   

3. Drain the water completely, return the potatoes and beans to the warm saucepan, and mash them thoroughly using a potato masher.

   

4. Stir in the milk, Parmesan cheese, garlic powder, and black pepper. Mix well and reheat gently on the stove if needed before serving hot.

   

Adapted from a USDA MyPlate Kitchen recipe (public domain). Portions, macros, diet checks and step photos by Besly.