Hummus Mashed Potatoes

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

Suggestions


Are you ready to elevate your side dish game? Introducing Hummus Mashed Potatoes, a delightful twist on the classic comfort food that will leave your taste buds dancing! This innovative recipe combines the creamy goodness of mashed potatoes with the rich, nutty flavors of hummus, creating a dish that is not only delicious but also packed with nutrition.

Perfect for any occasion, whether it's a family dinner, a holiday feast, or a casual get-together with friends, these Hummus Mashed Potatoes are sure to impress. They are vegetarian, gluten-free, and dairy-free, making them a fantastic option for those with dietary restrictions. With just 153 calories per serving, you can indulge without the guilt!

The secret to this dish lies in the harmonious blend of chickpeas, tahini, and fresh lemon juice, which adds a zesty kick to the creamy texture of the potatoes. The addition of garlic and a hint of ground red pepper brings depth and warmth, making each bite a flavorful experience. Plus, the drizzle of extra-virgin olive oil on top not only enhances the taste but also adds a touch of elegance.

In just 45 minutes, you can whip up this crowd-pleasing side that pairs beautifully with a variety of main courses. So, roll up your sleeves and get ready to impress your guests with this unique and wholesome dish that redefines what mashed potatoes can be!

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