Healthy Mashed Potatoes, Tovchanka, товчанк, from The Authentic Ukrainian Kitchen

"If you're looking for a way to mix things up in the kitchen and you want an authentically Ukrainian version of mashed potatoes, I suggest tovchanka - mashed potatoes with poppy seeds, peas, and beans. This dish is less creamy and rich than typical cream-heavy mashed potatoes, but it's just as delicious. A must-try for all potato lovers!"

- Yevhen Klopotenko

Welcome to our kitchen! These healthy mashed potatoes skip the heavy cream in favor of split peas, white beans, and seeds. Learn an authentic Ukrainian recipe for easy mashed potatoes as well as what to pair with them.

Learn more about cooking with kids.

If you like this easy mashed potatoes recipe, try the knish, mashed potatoes with fennel and garlic, mixed-up potato gratin, picadillo, aloo chaat, German potato salad, ratatouille, and healthy pancakes.

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• The Authentic Ukrainian Kitchen
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• Food from Around the World: Free Cooking Lessons
• How to Make Healthy Mashed Potatoes
• Tovchanka, товчанк
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The Authentic Ukrainian Kitchen

This healthy mashed potatoes recipe comes from The Authentic Ukrainian Kitchen: Recipes from a Native Chef by Yevhen Klopotenko.

Today, my main aspirations are to improve the food culture in Ukraine and strengthen the position of Ukrainian cuisine in the world. I mentioned earlier the challenge of reversing Soviet-era mandates in our school cafeterias; in 2016, I launched a project called Cult Food to improve the nutrition in our schools. In 2020, more than five thousand schools were following my comprehensive meal manual, and in 2021 all kindergartens and schools in Ukraine switched to new food standards and norms.

I have published several cookbooks in Ukrainian, and my website Klopotenko.com, is the most popular culinary website in the country. I also run two restaurants. The first, launched in 2019 in Kyiv, is 100 Rokiv Tomu Vpered (100 Years Back to the Future); it presents a modern form of Ukrainian cuisine. Its aims are to show what Ukrainian cuisine would look like if it weren't for the Soviet Union and to challenge the stereotype that our cuisine consists solely of borsch and varenyky.

Later, in the midst of the full-scale Russian invasion in 2022, I launched Inshi Bistro in Lviv, which provides food to those who, for one reason or another, are unable to pay.

- Yevhen Klopotenko

How to Make Healthy Mashed Potatoes

Ingredients

• split peas - if you don't have split peas, you can also use lentils
• beans - this healthy Ukrainian mashed potatoes recipe calls for white beans. We like these Marcella beans and the sweet story that accompanies them, but you can use what you have on hand
• potatoes - we like russet potatoes for this recipe, but you can also use Yukon gold or your favorite variety
• poppy seeds - don't have any? Poppy seeds, or nigella seeds in our case, provide the texture you're longing for when enjoying homemade mashed potatoes. Don't skip out on these
• black pepper - freshly ground black pepper is best. Try this Aranya black pepper with a molcajete and you'll be spoiled for life
• butter - unsalted butter is preferred

Equipment

• Apron
• Prep Bowls
• Jars with Lids
• Child-Friendly Knife
• Vegetable Peeler
• Chef Knife
• Butcher Block
• Fine-Mesh Strainer
• Measuring Spoons
• Wooden Spoon
• Saucier
• Large Pot
• Potato Masher or Immersion Blender
• Learning Tower as needed

Soak the Peas and Beans

Wash your hands with soap and water. Soak the beans and peas overnight to decrease the cooking time.

Prep the Potatoes

When you're ready to make the mashed potatoes, wash your hands. Peel and dice the potatoes using a vegetable peeler and your favorite knife.

Cook the Potatoes

Transfer the potatoes to a large pot. Cover with water and bring to a boil over high heat. Once the water is boiling, turn down the heat and cook the potatoes until tender, about 40 - 60 minutes.

Cook the Beans and Peas

While the potatoes are cooking, start on the beans and peas. Using a fine-mesh strainer over a bowl, drain the peas and beans.

Transfer them to separate pans, or cheat and put them in the same pan like we did. Cover them with water and bring to a boil over high heat. Once boiling, turn the heat down and simmer until they are both soft enough to be mashed.

Soak the Poppy Seeds

While you are waiting for the potatoes, beans and peas to cook, place the poppy seeds in a small bowl. Cover them in hot water. You can heat up water separately or steal some from the pans on the stove.

We used nigella seeds and followed the same process.

Combine the Potatoes, Peas, & Beans

Once the potatoes, peas, and beans are done cooking, drain them and place them in a large bowl. Use a potato masher or blender to mash them until they have formed a thick paste-like consistency.

Save some of the potato cooking water for the next step.

Add the Salt & Pepper, Poppy Seeds, & Butter

Season with salt and pepper. Drain the poppy seeds and add them to the bowl of mashed potatoes. Stir in the butter. Yevhen says you can use the saved potato broth to adjust the consistency of the mashed potatoes.

We enjoyed these healthy mashed potatoes with meatballs in a blonde sauce from Cocina de Andalucía.

And if your kids disappear at any point while you're cooking, don't worry, they'll be back. They love to check up on the fruits of their labor!

Free Tovchanka Recipe for Pre-Readers & Up