Low Sodium Mashed Potatoes with Peas
Elevate your classic comfort food with this recipe for **Low Sodium Mashed Potatoes with Peas**, a heart-healthy twist that's packed with flavor and nutrition. This dish combines creamy mashed russet potatoes with vibrant peas for a pop of color and texture, all while being crafted with low-sodium broth and unsalted butter to keep sodium levels in check. Seasoned with black pepper, garlic powder, and a hint of fresh parsley, this recipe delivers full-bodied flavor without compromising on health. Perfect as a side dish for any meal, it’s easy to prepare in under 40 minutes and serves up wholesome goodness your whole family will love. Whether you’re looking for a kidney-friendly option or simply focusing on low-sodium meal planning, this versatile dish is sure to become a go-to favorite!
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Recipe Information
Ingredients
- 2 pounds Russet potatoes
- 1 cup Frozen peas
- 4 tablespoons Unsalted butter
- 1 cup Low-sodium chicken or vegetable broth
- 0.5 cup Low-fat milk
- 0.5 teaspoon Black pepper
- 0.5 teaspoon Garlic powder
- 2 tablespoons Fresh parsley (optional)
Instructions
Peel and cut the russet potatoes into evenly sized 1-inch cubes. This ensures they cook evenly.
Place the potato cubes into a large pot and cover them with water. Bring the pot to a boil over medium-high heat.
Once boiling, reduce the heat to medium and let the potatoes simmer for 15-20 minutes or until they are fork-tender.
While the potatoes are cooking, bring a small pot of water to a boil for the peas. Add the frozen peas and cook for about 2-3 minutes until they are tender. Drain and set aside.
Drain the cooked potatoes in a colander and return them to the pot. Allow them to sit for a minute to let excess steam evaporate.
Add the unsalted butter to the potatoes and mash them using a potato masher until smooth. For a creamier consistency, you can use an electric mixer.
Gradually add the low-sodium broth and low-fat milk to the potatoes while continuing to mash until you reach the desired creamy texture.
Fold the cooked peas into the mashed potatoes gently.
Season with black pepper and garlic powder, adjusting to taste.
Transfer the mashed potatoes to a serving dish and garnish with freshly chopped parsley if desired.
Serve warm and enjoy this low-sodium, flavorful dish as a side to your favorite mains.
Nutrition Facts
Calories |
374 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 12.6 g | 16% | |
| Saturated Fat | 7.8 g | 39% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 33 mg | 11% | |
| Sodium | 69 mg | 3% | |
| Total Carbohydrate | 56.0 g | 20% | |
| Dietary Fiber | 5.6 g | 20% | |
| Total Sugars | 5.9 g | ||
| Protein | 9.6 g | 19% | |
| Vitamin D | 0.5 mcg | 2% | |
| Calcium | 85 mg | 7% | |
| Iron | 2.2 mg | 12% | |
| Potassium | 1295 mg | 28% | |
*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.
