The Best Garlic Mashed Potatoes (Vegan + Oil Free)

– vegan – gluten free – grain free – oil free – refined sugar free –

The creamiest + fluffiest mashed potatoes accented with fresh garlic and green onion. It’s the perfect side dish, especially topped with my favorite oil-free gravy. 

Cooking Essentials:

A large pot

A vegetable peeler

A cutting board

A potato masher

A strainer

See below for a breakdown of ingredients and substitutions.

Serves 5

The Best Garlic Mashed Potatoes (Vegan + Oil Free)

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Vita Pura Health

Yields 5 servings

The creamiest garlicky mashed potatoes, free of dairy and oil!

25 minPrep Time

20 minCook Time

45 minTotal Time

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Ingredients

• 5 lbs. white potatoes
• 2 cups nondairy milk (I used oat milk)
• 6 cloves of garlic, minced
• 1 tsp sea salt
• 1 tsp black pepper
• 1 cup green onion, chopped (optional)

Instructions

1. Peel potatoes and dice into about 1" pieces (the smaller the potatoes are cut, the faster the cooking time). Add potatoes to a large pot and cover with water, about 2 inches above potatoes.
2. Bring water to a boil and cook until potatoes are soft and can easily fall apart with a fork. This will take about 20 minutes, but will vary depending on the size of the potatoes and the temperature of the stove, so check occasionally.
3. When the potatoes are done, use a strainer to remove the water and add the potatoes back to the pot.
4. Pour in the milk and use your potato masher to mash potatoes. The longer you mash, the creamier the potatoes. You can add more milk if potatoes seem dry.
5. Add in the garlic, salt, pepper and green onion. Once fully combined, potatoes are ready to eat!

Notes

~ To reheat, transfer mashed potatoes back to the pot on medium heat. Mix occasionally and add more milk if necessary.

~ 5 lbs. of potatoes makes approx. 9-10 cups mashed potatoes. Nutrition label is based on 5 servings (2 cups each).

~ Substitutions are listed in the following text.

Nutrition

Nutrition Facts

Amount Per Serving
• Calories 435
% Daily Value*


• Total Fat: 1 g 1.54%
• Saturated Fat: 0 g 0%
• Cholesterol: 0 mg 0%
• Sodium: 461 mg 19.21%
• Potassium: 2504 mg 71.54%
• Total Carbohydrate: 99 g %
• Sugar: 6 g
• Protein: 12 g
• Vitamin A: 4.96%
• Calcium: 92 mg 9.2%
• Iron: 5 mg 27.78%
* Percent Daily Values are based on a 2000 calorie diet.




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To make these mashed potatoes, you will need:

• White potatoes: an excellent source of healthy carbs and fiber. One medium white potato has 3.6 grams of fiber as well as roughly 36% of your daily potassium, 29% of your vitamin C, 28% of your vitamin B6, 24% of your copper, 19% of your phosphorus, 18% of your manganese, 15% of your magnesium, 19% of your vitamin B3, 16% of your folate and 13% of your vitamin B5. Substitutions: you can swap out white potatoes for any of your favorite potatoes, however cook time may vary slightly.
• Non-dairy (nut/oat/soy) milk, unsweetened: a great dairy-free alternative to cow’s milk since it has less calories and less sugar. Depending on your milk of choice, dairy-free milk is a great source of calcium and vitamin D. Be sure to buy unsweetened milk for this recipe to prevent added sugars.
• Optional: Green onions (scallions): aids the body in removing toxins and detoxifying the liver. Like other members of the allium family, green onions lower the risk of disease.
• Minced garlic: like other vegetables in the allium family, garlic contains sulfur compounds (sulfites) that assist with protein synthesis and the building of cell structures. Substitutions: 1 tbsp minced garlic is equivalent to about 1 tsp garlic powder.
• Black pepper: a good source of antioxidants. One tablespoon of black pepper has 49% of your daily recommended manganese.
• Sea salt: a natural alternative to table salt, which is more heavily processed and contains additives.