Your Recipe

OLIVE OIL MASHED POTATOES (DAIRY-FREE AND DELICIOUS!)

Složka Množství Kalorie
Brambory neloupané, červené 600g 420kcal
Olivový olej 42g 371kcal
Česnek prášek 1.55g 5kcal

Recipe Tags:

Vegan Diet

Recipe Tags:

Food

Recipe Instructions:

Ingredients
▢4 cups diced red, white, or yellow potato - see note
▢½ cup soy or oat milk - plus extra, as needed
▢3 tablespoons olive oil
▢½ teaspoon garlic powder
▢salt and pepper - to taste
▢green onions - chopped (optional)


Instructions

Add the potato pieces to a pot of water. Bring to a boil and cook for 15-20 minutes, until the potatoes are fork-tender. You can cook your potatoes in the Instant Pot, if you prefer. See note for those instructions.

In a large bowl, mash up the potato pieces with a potato masher until you have a chunky mix. Add the milk, olive oil, and garlic powder and give it a few more quick mashes. Now, switch to a fork, and whip the potatoes together with the dairy-free milk and olive oil until they're light and fluffy. If needed, you can add more non-dairy milk, 1-2 tablespoons at a time.

Season with salt and pepper, top with the green onions, and serve!

nutriční údaje
Velikost porce 107 g | ml
Množství na porci 133
555
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 7.1g 9%
Nasycené tuky 1g 5%
Sodík 18mg 1%
Sacharidy celkem 16g 6%
Vláknina 1.7g 6%
Cukr 1.3g
Bílkoviny 1.9g 4%
Vitamin D 0mcg 0%
Vápník 10mg 1%
Železo 0.8mg 4%
Draslík 458mg 10%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 0 mcg 0%
Thiamin [B1] 0.082 mg 7%
Riboflavin [B2] 0.031 mg 2%
Niacin [B3] 1.151 mg 7%
Kyselina pantotenová [B5] 0.281 mg 6%
Vitamin B6 0.174 mg 10%
Kobalamin [B12] 0 mcg 0%
Floát [B9] 18.121 mcg 0%
Vitamin C 8.603 mg 10%
Vitamin D 0 mcg 0%
Vitamin E 1.02 mg 7%
Vitamin K 7.115 mcg 6%
Betain 0.223 mg 0%
Cholin 16.595 mg 3%
Carbohydrates
živina Množství DV
Sacharidy celkem 16.1 g 6%
Sugars 1.3 g 3%
Vláknina 1.7 g 6%
Carbohydrate 16.1 g 0%
Čisté sacharidy 14.8g
aminokyseliny
živina Množství DV
Alanin 0.059 g 0%
Arginin 0.102 g 0%
Kyselina asparagová 0.447 g 0%
Cystein 0.023 g 0%
kyselina glutamová 0.332 g 0%
Glycin 0.053 g 0%
Histidin 0.033 g 0%
Izoleucin 0.062 g 0%
Leucin 0.092 g 0%
Lysin 0.1 g 0%
Metionin 0.029 g 0%
Fenylalanin 0.076 g 0%
Prolin 0.061 g 0%
Serin 0.07 g 0%
Treonin 0.063 g 0%
Tryptofan 0.019 g 0%
Tyrosin 0.045 g 0%
Valin 0.097 g 0%
Minerály
živina Množství DV
Vápník 10.27 mg 1%
Měď 0.13 mg 15%
Fluorid 0 mcg 0%
Železo 0.78 mg 4%
Hořčík 22.2 mg 5%
Mangan 0.14 mg 6%
Fosfor 62.07 mg 5%
Draslík 458.15 mg 10%
Selen 0.56 mcg 1%
Sodík 18.3 mg 1%
Zinek 0.34 mg 3%
další
živina Množství DV
Voda 80.977 g 0%
Popel 1.109 g 0%