Healthy Mashed Potatoes, Tovchanka, товчанк
Healthy mashed potatoes that skip the heavy cream in favor of split peas & white beans, an authentic Ukrainian recipe for easy mashed potatoes.
Equipment
- Jars with Lids
- Potato Masher or Immersion Blender
- Learning Tower as needed
Ingredients
- ½ cup dried split peas
- ½ cup dried Marcella beans or other white beans
- 5 to 6 potatoes medium, peeled
- 3 tablespoon poppy seeds
- kosher salt
- fresh black pepper
- 3 ½ tablespoon butter unsalted
Instructions
- 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 a 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.
- Combine the Potatoes, Peas, & Beans: Once the potatoes, peas, and beans are done cooking, drain them and place 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.
Notes
- Never leave cooking food unattended
- Use oils with high smoking point to avoid harmful compounds
- Always have good ventilation when using a gas stove
- See more guidelines at USDA.gov.
- Full Lesson Info and Pictures at: https://happyhomeschooladventures.com/healthy-mashed-potatoes
Nutrition
Calories: 496kcalCarbohydrates: 79gProtein: 19gFat: 13gSaturated Fat: 7gPolyunsaturated Fat: 3gMonounsaturated Fat: 3gTrans Fat: 0.4gCholesterol: 26mgSodium: 104mgPotassium: 1867mgFiber: 17gSugar: 5gVitamin A: 348IUVitamin C: 53mgCalcium: 206mgIron: 6mg
Estimated nutrition information is provided as a courtesy and is not guaranteed.
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