Healthy Hummus Mashed Potatoes

Vegetarian
Vegan
Gluten Free
Dairy Free
Popular
Health score
29%
Healthy Hummus Mashed Potatoes
45 min.
6
270kcal

Suggestions


Are you ready to elevate your side dish game with a unique twist on a classic favorite? Introducing Healthy Hummus Mashed Potatoes—your new go-to recipe that's not only delicious but also packed with nutritional goodness! Perfectly creamy and irresistibly flavorful, these mashed potatoes are made with yellow potatoes combined with rich and savory hummus, lending a delightful Mediterranean flair to the traditional dish.

This recipe caters to everyone, being vegetarian, vegan, gluten-free, and dairy-free, making it an inclusive option for family gatherings and gatherings with friends. Through a blend of wholesome ingredients, you'll discover a comforting side dish with a healthier profile, clocking in at only 270 calories per serving. Imagine serving a plateful of fluffy mashed potatoes that not only satisfy your cravings but also nourish your body!

In just 45 minutes, you can whip up this crowd-pleaser that pairs perfectly with everything from roasted vegetables to your favorite protein. Finish it off with a sprinkle of fresh parsley and zesty lemon wedges, and you've got a dish that’s as delightful to the eyes as it is to the palate. Join the countless others who are raving about this popular recipe and make Healthy Hummus Mashed Potatoes your new signature side today!

Ingredients

  • tablespoons coconut oil 
  • tablespoons parsley fresh finely chopped
  • 1.3 cup water (such as Sabra Classic Hummus)
  •  optional: lemon cut into 6 wedges
  • cups potatoes yellow peeled cut into 1-1/2 inch cubes ( 6 potatoes)
  • servings salt and pepper fresh to taste

Equipment

  • pot
  • potato masher

Directions

  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 Facts

Calories270kcal
Protein11.4%
Fat31.99%
Carbs56.61%

Properties

Glycemic Index
31.13
Glycemic Load
23.77
Inflammation Score
-6
Nutrition Score
15.790434833454%

Flavonoids

Eriodictyol
3.84mg
Hesperetin
5.02mg
Naringenin
0.1mg
Apigenin
2.87mg
Luteolin
0.36mg
Kaempferol
1.43mg
Myricetin
0.29mg
Quercetin
1.43mg

Nutrients percent of daily need

Calories:270.07kcal
13.5%
Fat:10.09g
15.53%
Saturated Fat:4.69g
29.31%
Carbohydrates:40.19g
13.4%
Net Carbohydrates:32.51g
11.82%
Sugar:1.83g
2.03%
Cholesterol:0mg
0%
Sodium:412.58mg
17.94%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.09g
16.18%
Vitamin C:45.79mg
55.5%
Manganese:0.7mg
34.92%
Vitamin B6:0.64mg
32.06%
Fiber:7.68g
30.71%
Potassium:893.66mg
25.53%
Copper:0.49mg
24.29%
Vitamin K:25.22µg
24.02%
Magnesium:81.18mg
20.29%
Phosphorus:199.62mg
19.96%
Folate:77.38µg
19.35%
Vitamin B1:0.25mg
16.45%
Iron:2.89mg
16.08%
Vitamin B3:2.2mg
10.99%
Zinc:1.53mg
10.23%
Vitamin B5:0.63mg
6.3%
Vitamin B2:0.1mg
5.64%
Calcium:48.46mg
4.85%
Selenium:2.02µg
2.89%
Vitamin A:136.18IU
2.72%