Heart-Healthy Mashed Potatoes with Peas
Elevate your classic side dish with this 'Heart-Healthy Mashed Potatoes with Peas' recipe, a nutrient-packed twist that perfectly balances comfort and wellness. Featuring buttery Yukon Gold potatoes and vibrant frozen peas, this recipe swaps heavy cream and butter for low-sodium vegetable broth and heart-friendly olive oil. Infused with the gentle aroma of sautéed garlic and finished with a sprinkle of fresh parsley, these mashed potatoes offer a creamy yet light texture, complemented by the sweetness of tender peas. Prepared in just 40 minutes, this dish is an easy, wholesome addition to your dinner table that pairs beautifully with lean proteins or serves as a standalone vegetarian delight. Perfect for health-conscious foodies, this meal is as satisfying as it is nourishing.
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Recipe Information
Ingredients
- 2 pounds Yukon Gold potatoes
- 1 cup Frozen peas
- 1 cup Low-sodium vegetable broth
- 2 tablespoons Olive oil
- 2 cloves Garlic, minced
- 2 tablespoons Fresh parsley, chopped
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
Instructions
Peel the Yukon Gold potatoes and cut them into evenly sized chunks, about 1-2 inches in size, to ensure even cooking.
Place the potato chunks in a large pot and cover them with cold water. Bring to a boil over medium-high heat and then reduce the heat to medium. Cook the potatoes for 15-20 minutes, or until they are tender when pierced with a fork.
While the potatoes are cooking, heat 1 tablespoon of olive oil in a small skillet over medium heat. Add the minced garlic and sauté for 1-2 minutes, stirring frequently, until fragrant. Be cautious not to let the garlic burn.
In a separate saucepan, add the frozen peas and cover with a small amount of water. Bring to a boil, then reduce heat and let them simmer for 3-4 minutes until they are bright green and tender. Drain and set aside.
Once the potatoes are tender, drain them and return them to the pot. Add the sautéed garlic, the remaining 1 tablespoon of olive oil, and the low-sodium vegetable broth.
Mash the potatoes using a potato masher until smooth and creamy. If you prefer a chunky consistency, mash to your desired texture.
Fold in the cooked peas and mix well. Season with salt and black pepper to taste.
Transfer the mashed potatoes and peas to a serving bowl and garnish with freshly chopped parsley.
Serve hot and enjoy your heart-healthy mashed potatoes with peas.
Nutrition Facts
Calories |
1084 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 29.3 g | 38% | |
| Saturated Fat | 4.5 g | 22% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1395 mg | 61% | |
| Total Carbohydrate | 188.3 g | 68% | |
| Dietary Fiber | 21.0 g | 75% | |
| Total Sugars | 16.4 g | ||
| Protein | 27.8 g | 56% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 204 mg | 16% | |
| Iron | 10.1 mg | 56% | |
| Potassium | 4492 mg | 96% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
