Ingredients
4 potato (baking, peeled and cut in chunks, about 2 pounds) 1 can garbanzo beans (15 ounce, drained) 1/2 cup milk, non-fat (or fortified soy milk) 1/4 cup Parmesan cheese 1/2 teaspoon garlic flour black pepper (to taste)You are watching: What food group is mashed potatoes in
Wash hands v soap and also waterPlace the potato in a big sauce pan and cover with water. Lug to a cook over high warmth then minimize to a simmer.Add the garbanzo bean 10 minutes after potatoes start cooking. Continue cooking until potatoes space fork tender, around 20 minutes.Drain water and also place the sauce pan ago on the stove. Mash the beans and potatoes making use of a potato masher or hand beaters.Add the milk, cheese and seasonings.Reheat if necessary. Offer hot.
| Total Calories | 221 |
| Total Fat | 2 g |
| Saturated Fat | 1 g |
| Cholesterol | 3 mg |
| Sodium | 185 mg |
| Carbohydrates | 41 g |
| Dietary Fiber | 7 g |
| Total Sugars | 5 g |
| Added sugars included | 0 g |
| Protein | 10 g |
| Vitamin D | 0 mcg |
| Calcium | 117 mg |
| Iron | 2 mg |
| Potassium | 798 mg |
| Total Calories | 221 |
| Total Fat | 2 g |
| Saturated Fat | 1 g |
| Monounsaturated Fat | 1 g |
| Polyunsaturated Fat | 1 g |
| Linoleic Acid | 1 g |
| α-Linolenic Acid | 0.1 g |
| Omega 3 - EPA | 0 mg |
| Omega 3 - DHA | 0 mg |
| Cholesterol | 3 mg |
| Carbohydrates | 41 g |
| Dietary Fiber | 7 g |
| Total Sugars | 5 g |
| Added street included | 0 g |
| Protein | 10 g |
| Minerals | |
| Calcium | 117 mg |
| Potassium | 798 mg |
| Sodium | 185 mg |
| Copper | 284 mcg |
| Iron | 2 mg |
| Magnesium | 58 mg |
| Phosphorus | 211 mg |
| Selenium | 4 mcg |
| Zinc | 1 mg |
| Vitamins | |
| Vitamin A | 26 mcg RAE |
| Vitamin B6 | 0.5 mg |
| Vitamin B12 | 0.2 mcg |
| Vitamin C | 29 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 0 mg |
| Vitamin K | 5 mcg |
| Folate | 71 mcg DFE |
| Thiamin | 0.2 mg |
| Riboflavin | 0.2 mg |
| Niacin | 2 mg |
| Choline | 45 mg |
gaianation.net Food Groups
| Vegetables | 1 1/4 cups | |
| Protein Foods | 1 ounces | |
| Dairy | 1/4 cups |
Why peal potatoes as soon as nutrients space in the skin? also to gain the many nutrients for her money use dried beans no canned.
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