Difference between revisions of "Garlic mashed potatoes"

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(Created page with "Difficulty: 1/5 Time: 1 hour Servings: 4 Ingredients: *8 medium-sized peeled or unpeeled potatoes (around 1kg) *2/3 cup soy milk *Salt *1 tsp garlic powder *1 tsp dried pa...")
 
 
(3 intermediate revisions by the same user not shown)
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[[File:Garlic mashed potatoes.jpeg|thumb]]
 +
 
Difficulty: 1/5
 
Difficulty: 1/5
  
−
Time: 1 hour
+
Preparation and cooking time: 1 hour
  
 
Servings: 4
 
Servings: 4
 +
 +
Cost per serving: $0.45 (total cost: $1.80)
 +
 +
Cost per 2000 kcal: $3.60
 +
 +
{| class="wikitable sortable mw-collapsible"
 +
|-
 +
| colspan="3"|'''''Nutrition facts per serving'''''
 +
|-
 +
| colspan="6" style="background-color:#FFE333; height:50px; text-align:center;"|'''CALORIES PER SERVING (kcal): 250         (''calories in whole recipe: 1000'')'''
 +
|-
 +
| rowspan="3" style="background-color:#FFCEB5;"|'''''Proteins'''''
 +
| rowspan="3" style="background-color:#FFCEB5;"|'''''14%'''''
 +
| rowspan="3" style="background-color:#FFCEB5;"|'''''8.0g'''''
 +
| style="background-color:#FFCEB5;"|Protein: lysine
 +
| style="background-color:#FFCEB5;"|21%
 +
| style="background-color:#FFCEB5;"|0.4g
 +
|-
 +
| style="background-color:#FFCEB5;"|Protein: methionine
 +
| style="background-color:#FFCEB5;"|13%
 +
| style="background-color:#FFCEB5;"|0.1g
 +
|-
 +
| style="background-color:#FFCEB5;"|Protein: isoleucine
 +
| style="background-color:#FFCEB5;"|15%
 +
| style="background-color:#FFCEB5;"|0.3g
 +
|-
 +
| rowspan="3" style="background-color:#B5E6FF;"|'''''Carbohydrates'''''
 +
| rowspan="3" style="background-color:#B5E6FF;"|'''''41%'''''
 +
| rowspan="3" style="background-color:#B5E6FF;"|'''''54.2g'''''
 +
| style="background-color:#B5E6FF;"|Fibers
 +
| style="background-color:#B5E6FF;"|16%
 +
| style="background-color:#B5E6FF;"|6.1g
 +
|-
 +
| style="background-color:#B5E6FF;"|Net carbs
 +
| style="background-color:#B5E6FF;"|n/a
 +
| style="background-color:#B5E6FF;"|48.1g
 +
|-
 +
| style="background-color:#B5E6FF;"|Sugars
 +
| style="background-color:#B5E6FF;"|n/a
 +
| style="background-color:#B5E6FF;"|3.2g
 +
|-
 +
| rowspan="3" style="background-color:#EDCBFF;"|'''''Fats'''''
 +
| rowspan="3" style="background-color:#EDCBFF;"|'''''1%'''''
 +
| rowspan="3" style="background-color:#EDCBFF;"|'''''1.1g'''''
 +
| style="background-color:#EDCBFF;"|Omega-3
 +
| style="background-color:#EDCBFF;"|5%
 +
| style="background-color:#EDCBFF;"|0.1g
 +
|-
 +
| style="background-color:#EDCBFF;"|Omega-6
 +
| style="background-color:#EDCBFF;"|2%
 +
| style="background-color:#EDCBFF;"|0.4g
 +
|-
 +
| style="background-color:#EDCBFF;"|Saturated fats
 +
| style="background-color:#EDCBFF;"|n/a
 +
| style="background-color:#EDCBFF;"|0.2g
 +
|-
 +
| style="background-color:#FEE1C3; width:125px;"|Vitamin B1
 +
| style="background-color:#FEE1C3; width:55px;"|14%
 +
| style="background-color:#FEE1C3; width:55px;"|0.2mg
 +
| style="background-color:#FEE1C3; width:125px;"|Vitamin B2
 +
| style="background-color:#FEE1C3; width:55px;"|11%
 +
| style="background-color:#FEE1C3; width:55px;"|0.1mg
 +
|-
 +
| style="background-color:#FEE1C3;"|Vitamin B3
 +
| style="background-color:#FEE1C3;"|22%
 +
| style="background-color:#FEE1C3;"|3.6mg
 +
| style="background-color:#FEE1C3;"|Vitamin B5
 +
| style="background-color:#FEE1C3;"|19%
 +
| style="background-color:#FEE1C3;"|1.0mg
 +
|-
 +
| style="background-color:#FEE1C3;"|Vitamin B6
 +
| style="background-color:#FEE1C3;"|62%
 +
| style="background-color:#FEE1C3;"|0.8mg
 +
| style="background-color:#FEE1C3;"|Folate
 +
| style="background-color:#FEE1C3;"|18%
 +
| style="background-color:#FEE1C3;"|75.2μg
 +
|-
 +
| style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Vitamin_A:~:text=Consensus%20of%20provitamin%20A%20carotenoids%20conversion,their%20converted%20retinol%20quantity%20would%20be. Vitamin A]
 +
| style="background-color:#FEE1C3;"|0%
 +
| style="background-color:#FEE1C3;"|1.4μg
 +
| style="background-color:#FEE1C3;"|Vitamin C
 +
| style="background-color:#FEE1C3;"|27%
 +
| style="background-color:#FEE1C3;"|24.3mg
 +
|-
 +
| style="background-color:#FEE1C3;"|Vitamin E
 +
| style="background-color:#FEE1C3;"|0%
 +
| style="background-color:#FEE1C3;"|0.1mg
 +
| style="background-color:#FEE1C3;"|Vitamin K
 +
| style="background-color:#FEE1C3;"|7%
 +
| style="background-color:#FEE1C3;"|8.4μg
 +
|-
 +
| style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#B-12_Recommendations:~:text=If%20you%20are%20supplementing%20daily%2C%2025%2D100,adenosylcobalamin%20are%20required%20for%20different%20reactions. Vitamin B12]
 +
| style="background-color:#FEE1C3;"|/
 +
| style="background-color:#FEE1C3;"|/
 +
| style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Vitamin_D:~:text=The%20recommended%20daily%20supplement%20dose%20of,insufficient%20for%20keeping%20optimal%20levels%20long%2Dterm. Vitamin D]
 +
| style="background-color:#FEE1C3;"|/
 +
| style="background-color:#FEE1C3;"|/
 +
|-
 +
| style="background-color:#B5FFBB;"|Calcium
 +
| style="background-color:#B5FFBB;"|4%
 +
| style="background-color:#B5FFBB;"|49.0mg
 +
| style="background-color:#B5FFBB;"|Copper
 +
| style="background-color:#B5FFBB;"|37%
 +
| style="background-color:#B5FFBB;"|0.3mg
 +
|-
 +
| style="background-color:#B5FFBB;"|Iron
 +
| style="background-color:#B5FFBB;"|38%
 +
| style="background-color:#B5FFBB;"|3.1mg
 +
| style="background-color:#B5FFBB;"|Magnesium
 +
| style="background-color:#B5FFBB;"|19%
 +
| style="background-color:#B5FFBB;"|78.6mg
 +
|-
 +
| style="background-color:#B5FFBB;"|Manganese
 +
| style="background-color:#B5FFBB;"|27%
 +
| style="background-color:#B5FFBB;"|0.6mg
 +
| style="background-color:#B5FFBB;"|Phosphorus
 +
| style="background-color:#B5FFBB;"|28%
 +
| style="background-color:#B5FFBB;"|199.8mg
 +
|-
 +
| style="background-color:#B5FFBB;"|Potassium
 +
| style="background-color:#B5FFBB;"|29%
 +
| style="background-color:#B5FFBB;"|1400.7mg
 +
| style="background-color:#B5FFBB;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Selenium:~:text=If%20you%20live%20in%20areas%20of,might%20want%20to%20consider%20supplementing%20it. Selenium]
 +
| style="background-color:#B5FFBB;"|3%
 +
| style="background-color:#B5FFBB;"|1.8μg
 +
|-
 +
| style="background-color:#B5FFBB;"|Zinc
 +
| style="background-color:#B5FFBB;"|9%
 +
| style="background-color:#B5FFBB;"|1.0mg
 +
| colspan="3" style="background-color:#B5FFBB;"|[https://philosophicalvegan.com/wiki/index.php/Salt#Conclusions:~:text=The%20most%20likely%20safe%20bet%20for,rather%20than%20having%20a%20low%2Dsodium%20diet. Sodium to taste]
 +
|}
  
 
Ingredients:
 
Ingredients:
  
−
*8 medium-sized peeled or unpeeled potatoes (around 1kg)
+
*6-8 (around 1 kg) medium-sized unpeeled (or peeled) potatoes
 
*2/3 cup soy milk
 
*2/3 cup soy milk
 
*Salt
 
*Salt

Latest revision as of 18:08, 16 January 2021

Garlic mashed potatoes.jpeg

Difficulty: 1/5

Preparation and cooking time: 1 hour

Servings: 4

Cost per serving: $0.45 (total cost: $1.80)

Cost per 2000 kcal: $3.60

Nutrition facts per serving
CALORIES PER SERVING (kcal): 250         (calories in whole recipe: 1000)
Proteins 14% 8.0g Protein: lysine 21% 0.4g
Protein: methionine 13% 0.1g
Protein: isoleucine 15% 0.3g
Carbohydrates 41% 54.2g Fibers 16% 6.1g
Net carbs n/a 48.1g
Sugars n/a 3.2g
Fats 1% 1.1g Omega-3 5% 0.1g
Omega-6 2% 0.4g
Saturated fats n/a 0.2g
Vitamin B1 14% 0.2mg Vitamin B2 11% 0.1mg
Vitamin B3 22% 3.6mg Vitamin B5 19% 1.0mg
Vitamin B6 62% 0.8mg Folate 18% 75.2μg
Vitamin A 0% 1.4μg Vitamin C 27% 24.3mg
Vitamin E 0% 0.1mg Vitamin K 7% 8.4μg
Vitamin B12 / / Vitamin D / /
Calcium 4% 49.0mg Copper 37% 0.3mg
Iron 38% 3.1mg Magnesium 19% 78.6mg
Manganese 27% 0.6mg Phosphorus 28% 199.8mg
Potassium 29% 1400.7mg Selenium 3% 1.8μg
Zinc 9% 1.0mg Sodium to taste

Ingredients:

  • 6-8 (around 1 kg) medium-sized unpeeled (or peeled) potatoes
  • 2/3 cup soy milk
  • Salt
  • 1 tsp garlic powder
  • 1 tsp dried parsley
  • 1/4 tsp black pepper

Instructions:

  • Fill a medium-sized pot with water. Add about 2 tablespoons of salt and the potatoes. Bring to a boil, then simmer until the potatoes have become very soft (think overcooked). Drain and set aside in the same pot.
  • In the meantime, slowly heat up the soy milk on low heat. Do not bring to a boil. Turn off the heat once you see smoke coming out of the pot. Set aside.
  • Mash the potatoes with a fork or a potato masher. Slowly add the warm soy milk to the potatoes until you reach the consistency that you want. Do not overwork the potatoes too much, as they will become gummy if you do it too much.
  • Once the mashed potatoes are smooth, put in the garlic powder, the parsley, and the black pepper. Adjust salt to taste.

Serving:

Serve the mashed potatoes as a side to a roast or meatballs. Sprinkle extra dried parsley on top for added colour.

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