Your Recipe

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

Zutat  Menge  Kalorien 
Kartoffeln, roh, Fruchtfleisch und Schale, rot 600g 420kcal
Olivenöl 42g 371kcal
Knoblauchpulver 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!

Nährwertangaben 
Portionsgröße  107 g | ml
Menge pro Portion  133
555
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 7.1g 9%
Gesättigte Fettsäuren  1g 5%
Natrium 18mg 1%
Gesamte Kohlenhydrate  16g 6%
Ballaststoffe  1.7g 6%
Zucker  1.3g
Protein  1.9g 4%
Vitamin D 0mcg 0%
Kalzium 10mg 1%
Eisen  0.8mg 4%
Kalium 458mg 10%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
Vitamin
Nährstoff Menge  DV
Vitamin A 0 mcg 0%
Thiamin [B1] 0.082 mg 7%
Riboflavin [B2] 0.031 mg 2%
Niacin [B3] 1.151 mg 7%
Pantothensäure [B5] 0.281 mg 6%
Vitamin B6 0.174 mg 10%
Cobalamin [B12] 0 mcg 0%
Folat [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
Nährstoff Menge  DV
Gesamte Kohlenhydrate  16.1 g 6%
Sugars 1.3 g 3%
Ballaststoffe  1.7 g 6%
Carbohydrate 16.1 g 0%
Netto-Kohlenhydrate 14.8g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.059 g 0%
Arginin 0.102 g 0%
Asparaginsäure 0.447 g 0%
Cystein 0.023 g 0%
Glutaminsäure 0.332 g 0%
Glycin 0.053 g 0%
Histidin 0.033 g 0%
Isoleucin 0.062 g 0%
Leucin 0.092 g 0%
Lysin 0.1 g 0%
Methionin 0.029 g 0%
Phenylalanin 0.076 g 0%
Prolin 0.061 g 0%
Serin 0.07 g 0%
Threonin 0.063 g 0%
Tryptophan 0.019 g 0%
Tyrosin 0.045 g 0%
Valin 0.097 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 10.27 mg 1%
Kupfer 0.13 mg 15%
Fluorid 0 mcg 0%
Eisen  0.78 mg 4%
Magnesium 22.2 mg 5%
Mangan 0.14 mg 6%
Phosphor 62.07 mg 5%
Kalium 458.15 mg 10%
Selen 0.56 mcg 1%
Natrium 18.3 mg 1%
Zink 0.34 mg 3%
andere
Nährstoff Menge  DV
Wasser 80.977 g 0%
Asche 1.109 g 0%