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)


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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. 
nutrient Amount
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

nutrients Amount
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

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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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