Your Recipe

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

Ingredient Amount Calories
Potatoes, raw, flesh and skin, red 600g 420kcal
Olive oil 42g 371kcal
Garlic powder 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!

Nutrition Facts
Portion Size 107 g | ml
Amount Per Portion 133
555
kcal
kilojoules
% Daily Value *
Total Fat 7.1g 9%
Saturated Fat 1g 5%
Sodium 18mg 1%
Total Carbohydrate 16g 6%
Dietary Fiber 1.7g 6%
Sugar 1.3g
Protein 1.9g 4%
Vitamin D 0mcg 0%
Calcium 10mg 1%
Iron 0.8mg 4%
Potassium 458mg 10%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
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Vitamins
Nutrient Amount DV
Vitamin A 0 mcg 0%
Thiamin [B1] 0.082 mg 7%
Riboflavin [B2] 0.031 mg 2%
Niacin [B3] 1.151 mg 7%
Pantothenic acid [B5] 0.281 mg 6%
Vitamin B6 0.174 mg 10%
Cobalamin [B12] 0 mcg 0%
Floate [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%
Betaine 0.223 mg 0%
Choline 16.595 mg 3%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 16.1 g 6%
Sugars 1.3 g 3%
Dietary fiber 1.7 g 6%
Carbohydrate 16.1 g 0%
Net carbs 14.8g
Aminoacids
Nutrient Amount DV
Alanine 0.059 g 0%
Arginine 0.102 g 0%
Aspartic acid 0.447 g 0%
Cysteine 0.023 g 0%
Glutamic acid 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%
Methionine 0.029 g 0%
Phenylalanine 0.076 g 0%
Proline 0.061 g 0%
Serine 0.07 g 0%
Threonine 0.063 g 0%
Tryptophan 0.019 g 0%
Tyrosine 0.045 g 0%
Valine 0.097 g 0%
Minerals
Nutrient Amount DV
Calcium 10.27 mg 1%
Copper 0.13 mg 15%
Fluoride 0 mcg 0%
Iron 0.78 mg 4%
Magnesium 22.2 mg 5%
Manganese 0.14 mg 6%
Phosphorus 62.07 mg 5%
Potassium 458.15 mg 10%
Selenium 0.56 mcg 1%
Sodium 18.3 mg 1%
Zinc 0.34 mg 3%
Other
Nutrient Amount DV
Water 80.977 g 0%
Ash 1.109 g 0%