Photo: Lars Blankers
Estimated Nutrition (whole recipe, rough)
440
Calories
13g
Protein
22g
Fat
52g
Carbs
Counts 7 of 8 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 7 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Potato | 1 medium (173g) baked | 161 |
| Soy Milk | 1 cup (244ml) whole | 149 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Water | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 4 large potatoes, cut into quarters (peeling is optional; leaving the skins on will increase your fiber intake significantly)
- 6 cups water
- 4 cloves garlic, whole
- 1/3 -1/2 cup unflavoured soy milk
- 1/8 cup extra virgin olive oil
- 1 tbsp dried parsley
- sea salt and freshly ground pepper to taste
- =
Directions
1
In a large pot, bring water to a boil and add the potatoes and whole garlic cloves. Cook on medium-high for 8-10 minutes, until potatoes are tender. Drain and transfer potatoes and garlic into a large boil, or back into the pot you cooked them in. Add the soy milk, olive oil, parsley and salt and pepper, and mash well.
Recipe sourced from
fandom