White Pea & Potato Mash
This White Pea & Potato Mash is a hearty, protein-packed side dish that offers a healthier and more flavorful alternative to traditional mashed potatoes. Creamy, satisfying, and infused with aromatic Indian spices, it's perfect for any meal.
For 4 servings
**Prepare Peas:** Rinse the soaked white peas thoroughly. Cook them in a pressure cooker with 3 cups of fresh water for 3-4 whistles (about 15-20 minutes after the first whistle) or in a pot until they are tender but still hold their shape. Drain any excess water and set aside.
**Boil Potatoes:** While the peas are cooking, wash the potatoes and boil them in their skins until fork-tender (approximately 15-20 minutes). Drain, let them cool slightly, then peel and roughly chop them.
**Sauté Aromatics:** In a large pan or pot, heat 2 tablespoons of olive oil over medium heat. Add the finely chopped onion and sauté for 3-4 minutes until it softens and becomes translucent.
**Add Ginger, Garlic, and Chili:** Stir in the grated ginger, minced garlic, and chopped green chili. Sauté for another minute until fragrant, being careful not to burn the garlic.
**Introduce Spices:** Reduce the heat to low. Add the ground cumin, ground coriander, and turmeric powder to the pan. Cook for 30 seconds, stirring constantly, until the spices are aromatic.
**Combine and Mash:** Add the cooked white peas and chopped boiled potatoes to the pan with the sautéed aromatics and spices. Using a potato masher or a sturdy fork, mash the mixture until it's mostly smooth but still retains some texture. You can leave it as chunky or smooth as you prefer.
**Season and Finish:** Stir in the salt, freshly ground black pepper, and fresh lemon juice. Mix everything thoroughly. Taste and adjust the seasonings if necessary.
**Serve Hot:** Garnish generously with fresh chopped cilantro and serve the White Pea & Potato Mash hot as a delicious side dish.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For a creamier mash, add a splash of warm vegetable broth or plant-based milk while mashing.
- 2If you don't have time to soak dried peas, you can use canned white peas (navy beans) but rinse them thoroughly to reduce sodium.
- 3Adjust the amount of green chili to your preferred spice level, or omit it entirely for a milder flavor.
- 4Ensure your potatoes are cooked until very tender; this makes mashing much easier and results in a smoother texture.
Adapt it for your goals.
Smoky Flavor
Add 1/4 tsp smoked paprika along with other spices for a subtle smoky depth.
Herbaceous TwistHerbaceous Twist
Incorporate fresh mint leaves or curry leaves (tempered in oil) for a different aromatic profile.
Cheesy Indulgence (Non Vegan)Cheesy Indulgence (Non-Vegan)
For a non-vegan option, stir in a handful of grated cheddar or nutritional yeast for a cheesy flavor.
Why this is on our healthy list.
High in Plant Protein
White peas are an excellent source of plant-based protein, contributing to muscle repair and satiety.
Rich in Fiber
Both white peas and potatoes provide dietary fiber, aiding in digestion, promoting gut health, and helping to regulate blood sugar levels.
Nutrient-Dense
This dish offers essential vitamins and minerals, including potassium from potatoes, and iron and folate from white peas, supporting overall bodily functions.
Frequently asked questions
Yes, this mash can be made 1-2 days in advance. Store it in an airtight container in the refrigerator. Reheat gently on the stovetop or in the microwave, adding a splash of water or vegetable broth if it seems too thick.
