[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"doc-seo-405190-105":3,"detail-sidebar-cat-0-en-105":81,"doc-detail-405190-en":130},{"code":4,"msg":5,"data":6},0,"ok",{"site_id":7,"language":8,"slug":9,"title":10,"keywords":11,"description":12,"schema_data":13,"social_meta":74,"head_meta":76,"extra_data":78,"updated_unix":80},105,"en","hearty-mashed-potatoes","Hearty Mashed Potatoes","","Hearty Mashed Potatoes is a protein-boosted side dish that upgrades classic mashed potatoes with garbanzo beans, adding fiber and a richer texture. The recipe yields 6 servings, uses simple pantry seasonings, and combines drained beans with fork-tender potatoes, then mashes with milk and Parmesan. It includes straightforward cooking steps, nutrition details per serving, required utensils, and practical shopping and produce storage tips to save time and money.",{"@graph":14,"@context":73},[15,34,56],{"@type":16,"itemListElement":17},"BreadcrumbList",[18,23,27,31],{"item":19,"name":20,"@type":21,"position":22},"https://docshare.wps.com","Home","ListItem",1,{"item":24,"name":25,"@type":21,"position":26},"https://docshare.wps.com/document/","Document",2,{"item":28,"name":29,"@type":21,"position":30},"https://docshare.wps.com/document/healthcare/","Healthcare",3,{"item":32,"name":10,"@type":21,"position":33},"https://docshare.wps.com/document/hearty-mashed-potatoes/405190/",4,{"url":32,"name":10,"@type":35,"image":36,"author":41,"headline":10,"publisher":44,"fileFormat":47,"inLanguage":8,"description":12,"dateModified":48,"datePublished":49,"encodingFormat":47,"isAccessibleForFree":50,"interactionStatistic":51},"DigitalDocument",{"url":37,"@type":38,"width":39,"height":40},"https://docshare.wps.com/thumbnails/hearty-mashed-potatoes/405190.png","ImageObject",300,407,{"name":42,"@type":43},"Margaret","Person",{"url":19,"name":45,"@type":46},"DocShare","Organization","application/pdf","2026-10-29","2026-09-28",true,{"@type":52,"interactionType":53,"userInteractionCount":55},"InteractionCounter",{"@type":54},"ViewAction",7,{"@type":57,"mainEntity":58},"FAQPage",[59,65,69],{"name":60,"@type":61,"acceptedAnswer":62},"How long do the potatoes and garbanzo beans take to cook?","Question",{"text":63,"@type":64},"Boil the potatoes until they are fork tender, about 20 minutes after simmering begins. Add the garbanzo beans 10 minutes after potatoes start cooking and continue cooking until potatoes are tender.","Answer",{"name":66,"@type":61,"acceptedAnswer":67},"What ingredients are needed for Hearty Mashed Potatoes?",{"text":68,"@type":64},"You need baking potatoes, a can of garbanzo beans (chickpeas), milk (non-fat or fortified soy milk), Parmesan cheese, garlic powder, and black pepper to taste.",{"name":70,"@type":61,"acceptedAnswer":71},"What are the nutrition highlights per serving?",{"text":72,"@type":64},"Each serving (1 cup or 1/6 recipe) provides 221 calories, 2 g total fat, 41 g total carbohydrates, 7 g protein, and 5 g dietary fiber.","https://schema.org",{"og:url":32,"og:type":75,"og:title":10,"og:site_name":45,"og:description":12},"article",{"robots":77,"canonical":32},"index,follow",{"doc_id":79,"site_id":7},405190,1790673052,{"code":4,"msg":82,"data":83},"success",[84,88,92,96,101,106,109,114,119,122,126],{"id":22,"doc_module":4,"doc_module_name":25,"category_name":85,"show_sort_weight":86,"slug":87},"Story & Novel",90,"story-novel",{"id":26,"doc_module":4,"doc_module_name":25,"category_name":89,"show_sort_weight":90,"slug":91},"Literature",80,"literature",{"id":33,"doc_module":4,"doc_module_name":25,"category_name":93,"show_sort_weight":94,"slug":95},"Exam",70,"exam",{"id":97,"doc_module":4,"doc_module_name":25,"category_name":98,"show_sort_weight":99,"slug":100},5,"Comic",60,"comic",{"id":102,"doc_module":4,"doc_module_name":25,"category_name":103,"show_sort_weight":104,"slug":105},6,"Technology",50,"technology",{"id":55,"doc_module":4,"doc_module_name":25,"category_name":29,"show_sort_weight":107,"slug":108},40,"healthcare",{"id":110,"doc_module":4,"doc_module_name":25,"category_name":111,"show_sort_weight":112,"slug":113},8,"Research & Report",30,"research-report",{"id":115,"doc_module":4,"doc_module_name":25,"category_name":116,"show_sort_weight":117,"slug":118},9,"Religion & Spirituality",20,"religion-spirituality",{"id":117,"doc_module":4,"doc_module_name":25,"category_name":120,"show_sort_weight":117,"slug":121},"World Cup","world-cup",{"id":123,"doc_module":4,"doc_module_name":25,"category_name":124,"show_sort_weight":123,"slug":125},10,"Lifestyle","lifestyle",{"id":127,"doc_module":4,"doc_module_name":25,"category_name":128,"show_sort_weight":97,"slug":129},19,"General","general",{"code":4,"msg":82,"data":131},{"doc_id":79,"user_id":132,"nickname":42,"user_avatar":133,"doc_module":4,"category_id":55,"category_name":29,"doc_title":10,"doc_description":12,"doc_content":134,"file_id":135,"file_url":136,"file_type":137,"file_size":138,"view_count":55,"is_deleted":4,"is_public":22,"is_downloadable":22,"audit_status":22,"page_count":26,"language":139,"language_code":8,"site_id":7,"html_lang":8,"table_of_contents":140,"faqs":141,"seo_title":142,"seo_description":12,"update_tm":143,"read_time":97,"preview_page_count":4},137451207643,"https://ap-avatar.wpscdn.com/davatar_3d24733baf745e90a7e4bdd5f77d97b2","RECIPE  \nHearty Mashed Potatoes  \nTurn ordinary mashed potatoes up a notch with garbanzo beans for extra protein and fiber!  \nMakes: 6 Servings  \nPrep Time: 8 mins  \nCook Time: 45 mins  \n[Source: ChooseMyPlate.gov/recipes](Source: ChooseMyPlate.gov/recipes)  \nIngredients  \n 4 potatoes (baking, peeled and cut in chunks, about 2 pounds)  \n 1 can garbanzo beans (15 ounce, drained)  \n 1/2 cup milk, non-fat (or fortified soy milk)  \n 1/4 cup Parmesan cheese  \n 1/2 teaspoon garlic powder  \n black pepper (to taste)  \nDirections  \n1. Place the potatoes in a large sauce pan and cover with water. Bring to a boil over high heat then reduce to a simmer.  \n2. Add the garbanzo beans 10 minutes after potatoes start cooking. Continue cooking until potatoes are fork tender, about 20 minutes.  \n3. Drain water and place the sauce pan back on the stove. Mash the beans and potatoes using a potato masher or hand beaters.  \n4. Add the milk, cheese and seasonings.  \n5. Reheat if necessary. Serve hot.  \nSmall Changes, BIG Difference!  \nClick image to watch the recipe video  \nNutrition Information  \n\n| Serving Size: 1 cup or 1/6 recipe |  |\n| --- | --- |\n| Nutrients | Amount |\n| Calories: | 221 |\n| Total Fat: | 2 g |\n| Saturated Fat: Cholesterol: | 1 g |\n|  | 3 mg |\n| Sodium: | 185 mg |\n| Total Carbohydrates: | 41 g |\n| Dietary Fiber:\u003Cbr>Total Sugars:\u003Cbr>Added Sugars: Protein | 7 g |\n|  | 5 g |\n|  | 0 g |\n|  | 10 g |\n| Vitamin D | 0 mcg |\n| Calcium | 117 mcg |\n| Iron | 2 mg |\n| Potassium | 789 mg |\n\nUtensils Needed  \n Measuring cup & spoons  \n Cutting board  \n Knife and fork  \n Large sauce pan or pot  \n Potato masher or handbeater  \nSNAP-Ed is funded by USDA’s Supplemental Nutrition Assistance Program or SNAP. This institution is an equal opportunity provider.  \nSHOPPING LIST  \nAverage total cost of ingredients without oil and seasonings: $9.46 Average cost/serving: $1.58  \nMakes: 6 Servings  \nNote: The below list of ingredients is a suggestion. Similar ingredients may be purchased based on preference, diet restrictions, budget and location. Some items are bought in bulk and can be used in various other recipes.  \nIngredients  \nAdd 1 to Cart Potatoes, 5lb bag  \nAdd 1 Can to Cart  \nGarbanzo Beans (Chickpeas)  \nSAVE TIME, SAVE MONEY  \nProduce Tips: Potatoes  \n Buy bulk to save money. A bulk 5lb bag of potatoes is usually cheaper per ounce or pound.  \n Buy bulk if you know you can use it all before it spoilsand if your kitchen has enough storage space for it.  \n If not, buying individual potatoes could be the better choice foryour household.  \n Storage: Keep potatoes in a cool, well-ventilated place.  \n Colder temperature, such as in the fridge, cause apotato's starch to convert to sugar, resulting in a sweet taste and discoloration when cooked.  \n Do not wash them before storing. Dampness promotes early spoilage.  \n  Potato skins are a good source of fiber and other nutrients. Don't let those peels go to waste, here are other ways to enjoy them:  \n leave them in your mash  \n in a soup or used to make a broth  \n roasted in the oven as an appetizer or crunchy topping  \n used in twice baked potatoes  \nAdd 1 to Cart 1% Milk, 0.5 gallon  \nAdd 1 to Cart  \nShredded Parmesan Cheese, 6 oz  \nMy Cooking Notes  \nSNAP-Ed is funded by USDA’s Supplemental Nutrition Assistance Program or SNAP. This institution is an equal opportunity provider.","cbCaidHqETLPh7Kk","https://ap.wps.com/l/cbCaidHqETLPh7Kk","pdf",1433608,"English","# Ingredients\n# Directions\n# Nutrition Information\n# Utensils Needed\n# Shopping List\n# Produce Tips: Potatoes","[{\"question\":\"How long do the potatoes and garbanzo beans take to cook?\",\"answer\":\"Boil the potatoes until they are fork tender, about 20 minutes after simmering begins. Add the garbanzo beans 10 minutes after potatoes start cooking and continue cooking until potatoes are tender.\"},{\"question\":\"What ingredients are needed for Hearty Mashed Potatoes?\",\"answer\":\"You need baking potatoes, a can of garbanzo beans (chickpeas), milk (non-fat or fortified soy milk), Parmesan cheese, garlic powder, and black pepper to taste.\"},{\"question\":\"What are the nutrition highlights per serving?\",\"answer\":\"Each serving (1 cup or 1/6 recipe) provides 221 calories, 2 g total fat, 41 g total carbohydrates, 7 g protein, and 5 g dietary fiber.\"}]","Hearty Mashed Potatoes | PDF",1790555105]