Hummus Mashed Potatoes

Vegetarian
Gluten Free
Dairy Free
Health score
18%
Hummus Mashed Potatoes
45 min.
10
153kcal

Suggestions

Ingredients

  • 15 ounce chickpeas rinsed drained canned (garbanzo beans)
  • 0.8 cup less-sodium chicken broth fat-free
  •  garlic cloves peeled
  • 0.3 teaspoon ground pepper red
  • tablespoons juice of lemon fresh
  • teaspoons olive oil extra-virgin divided
  • pounds potatoes red cubed peeled
  • 0.5 teaspoon salt 
  • 0.3 cup tahini (sesame-seed paste)

Equipment

  • food processor
  • frying pan
  • sauce pan

Directions

  1. Combine broth, tahini, juice, 1 teaspoon oil, and next 4 ingredients (1 teaspoon oil through chickpeas) in a food processor, and process until smooth, scraping sides.
  2. Place potato in a saucepan, and cover with water. Bring to a boil. Reduce heat; simmer 15 minutes or until tender.
  3. Drain and return potato to pan. Stir in broth mixture, and mash to desired consistency. Cook 2 minutes or until thoroughly heated, stirring constantly.
  4. Drizzle potato mixture with 1 tablespoon olive oil, and garnish with lemon wedges, if desired.

Nutrition Facts

Calories153kcal
Protein12.49%
Fat32.53%
Carbs54.98%

Properties

Glycemic Index
10.23
Glycemic Load
1.62
Inflammation Score
-3
Nutrition Score
8.1882608481075%

Flavonoids

Eriodictyol
0.22mg
Hesperetin
0.65mg
Naringenin
0.06mg
Myricetin
0.01mg
Quercetin
0.62mg

Nutrients percent of daily need

Calories:153.31kcal
7.67%
Fat:5.79g
8.9%
Saturated Fat:0.79g
4.93%
Carbohydrates:22.01g
7.34%
Net Carbohydrates:18.28g
6.65%
Sugar:1.32g
1.47%
Cholesterol:0mg
0%
Sodium:322.75mg
14.03%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5g
10.01%
Manganese:0.49mg
24.48%
Vitamin B6:0.38mg
18.87%
Fiber:3.73g
14.94%
Potassium:514.74mg
14.71%
Copper:0.29mg
14.46%
Phosphorus:140.05mg
14.01%
Vitamin B1:0.19mg
12.41%
Vitamin C:10.06mg
12.2%
Magnesium:37.81mg
9.45%
Folate:33.98µg
8.5%
Iron:1.5mg
8.34%
Vitamin B3:1.54mg
7.72%
Zinc:0.88mg
5.89%
Selenium:3.84µg
5.48%
Vitamin B5:0.41mg
4.1%
Vitamin K:3.64µg
3.47%
Calcium:34.61mg
3.46%
Vitamin B2:0.05mg
2.77%
Vitamin E:0.26mg
1.74%
Source:My Recipes