Mix This Canned Vegetable With Mashed Potatoes For Added Protein And Fiber

Some foods are best savored on their own, but there are plenty of dishes that can really benefit from a bit of mingling. Potatoes can go either way, but there is a great deal of value in pairing them with other things. Mashed potatoes, in particular, are a prime example. It's easy to dress them up with ingredients such as savory bacon. However, there are plenty of great choices beyond that — like green peas. They add a vibrant pop of color and the two flavors pair great together, plus they pack a punch when it comes to adding protein and fiber into your diet. And you've probably got at least one can of them sitting in your pantry right now.  

Peas are a vegetable that don't need much finessing for them to make a great side dish, but mix them into your creamy, decadent mashed potatoes and you have a starchy side dish that is packed with protein and fiber, not to mention sweet flavor. A 100-gram serving of canned peas has approximately 5.95 grams of total dietary fiber along with 4.73 grams of protein. 

To combine the two together, just choose your favorite potato for mashing and decide if you want the peas mashed up with it or carefully folded into the finished product. If you want them mashed into the potatoes, toss them into the boiling water about five minutes before the potatoes are done. Mash everything together, adding butter, milk, and salt as needed. If you want to keep your peas more intact for some texture, cook them separately and then carefully fold into the mashed potatoes before serving.     

You'll have an elevated side dish with this combination, but you can still add extra ingredients for even more flavor and texture. Herbs like chives or dill will be a great add-in, and you can also try experimenting with different veggies. And of course, cheese and bacon are excellent ingredients to work with, or top your potatoes with a dollop of sour cream for a creative version of a restaurant-worthy baked potato.

If you want your peas to hold their shape better when you mix them with the potatoes, you can also switch out the canned peas for frozen ones. They will only take a few minutes to cook and will stay plump, unlike canned peas which will get mushy fast. You can cook them direct from the freezer without thawing them, so like canned peas, you can stock up when they're on sale and keep them on hand. Plus, their fiber and protein is in a similar range as the canned variety, with 5 grams of each per 100 grams.  

Mashed potatoes with peas will make a great side for any meat dish, whether it's steak, pork chops, or fried chicken. They're a great addition to a Thanksgiving spread too, and by mixing the potatoes with the peas, you can save some space on the table for another delicious side dish to go with the meal. It also gets the little ones to eat more veggies, all while you make sure they're getting plenty of protein and fiber.