Your Recipe

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

Ingrédient Quantité Calories
Pommes de terre rouges 600g 420kcal
Huile d'olive 42g 371kcal
Poudre d'ail 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!

Valeurs nutritives
Taille des portions 107 g | ml
Quantité par portion 133
555
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 7.1g 9%
Gras saturés 1g 5%
Sodium 18mg 1%
Total des glucides 16g 6%
Fibres alimentaires 1.7g 6%
Sucre 1.3g
Protéine 1.9g 4%
Vitamine D 0mcg 0%
Calcium 10mg 1%
Fer 0.8mg 4%
Potassium 458mg 10%
* Le pourcentage de la valeur quotidienne (VQ) vous indique la quantité d'un nutriment contenu dans une portion d'aliment dans le cadre d'un régime quotidien. On utilise 2000 calories par jour pour les conseils généraux en matière de nutrition.
Vitamines
nutriment Quantité DV
Vitamine A 0 mcg 0%
Thiamine [B1] 0.082 mg 7%
Riboflavine [B2] 0.031 mg 2%
Niacine [B3] 1.151 mg 7%
Acide pantothénique [B5] 0.281 mg 6%
Vitamine B6 0.174 mg 10%
Cobalamine [B12] 0 mcg 0%
Floate [B9] 18.121 mcg 0%
Vitamine C 8.603 mg 10%
Vitamine D 0 mcg 0%
Vitamine E 1.02 mg 7%
Vitamine K 7.115 mcg 6%
Bétaïne 0.223 mg 0%
Choline 16.595 mg 3%
Carbohydrates
nutriment Quantité DV
Total des glucides 16.1 g 6%
Sugars 1.3 g 3%
Fibres alimentaires 1.7 g 6%
Carbohydrate 16.1 g 0%
Glucides nets 14.8g
acides aminés
nutriment Quantité DV
Alanine 0.059 g 0%
Arginine 0.102 g 0%
Acide aspartique 0.447 g 0%
Cystéine 0.023 g 0%
Acide glutamique 0.332 g 0%
Glycine 0.053 g 0%
Histidine 0.033 g 0%
Isoleucine 0.062 g 0%
Leucine 0.092 g 0%
Lysine 0.1 g 0%
Méthionine 0.029 g 0%
Phénylalanine 0.076 g 0%
Proline 0.061 g 0%
Sérine 0.07 g 0%
Thréonine 0.063 g 0%
Tryptophane 0.019 g 0%
Tyrosine 0.045 g 0%
Valine 0.097 g 0%
Minéraux
nutriment Quantité DV
Calcium 10.27 mg 1%
Cuivre 0.13 mg 15%
Fluorure 0 mcg 0%
Fer 0.78 mg 4%
Magnésium 22.2 mg 5%
Manganèse 0.14 mg 6%
Phosphore 62.07 mg 5%
Potassium 458.15 mg 10%
Sélénium 0.56 mcg 1%
Sodium 18.3 mg 1%
Zinc 0.34 mg 3%
autres
nutriment Quantité DV
Eau 80.977 g 0%
Cendres 1.109 g 0%