These are the healthiest “mashed potatoes” ever. Potatoes are an excellent source of potassium and fiber, and they’re high in vitamin C, iron and folate. Combined with beans, which are an excellent source of fiber and plant protein, the dish becomes a nutritional powerhouse. Roasting garlic brings out its sweet flavor-it’s wonderful as a side vegetable or as a spread with bread or crackers. Never mash potatoes in a food processor; it makes them sticky.
1. Preheat the oven to 450ºF. Cut the top 1/2 inch from the head of garlic to slightly expose the cloves. Wrap in foil. Bake for 20 minutes.
2. Place the potatoes in a large pot and add cold water to cover. Bring to a boil; cover and cook for 15 minutes or until tender.
3. Meanwhile, heat the oil in a non-stick skillet over medium-high heat. Add the onion and sauté, stirring occasionally, for 5 minutes or until golden.
4. Drain the potatoes and return them to the saucepan. Add the garlic, squeezing the cloves out of the skins into the pot. Add the onions. Mash well.
5. Combine the beans, milk, oil, salt and pepper in the bowl of a food processor and purée. Stir into the mashed potatoes. If desired, return to the stovetop and reheat gently. Garnish with parsley.
1 head garlic 1/4 cup
1 lb Yukon gold potatoes, peeled and quartered
1 tsp vegetable oil
1 cup chopped onion
1 cup canned white kidney beans, drained and rinsed
1/4 cup 2 percent evaporated milk
1 Tbsp olive oil
1/4 tsp salt
1/4 tsp freshly ground black pepper
3 Tbsp chopped fresh parsley
Nutritional Analysis per Serving
Protein 4.8 g
Fat 3.6 g
Saturated Fat 0.6 g
Carbohydrates 26 g
Cholesterol 1.6 mg
Sodium 114 mg
Fiber 1.8 g
Prep Time: 10 minutes
Cook Time: 20 minutes
Make Ahead: Prepare the day before and reheat in a skillet over low heat, adding a little evaporated milk if too dry.