Low glycemic load replacement for mashed potato

Mangopickle
Mangopickle Posts: 1,509 Member
in Food and Nutrition
Val dal or split cutlass beans available at most Indian markets have a texture very similar to mashed potato but with a low glycemic load 35-40 compared to potato which is 95. You can soak them overnight and pressure cook them with 1/2 tsp of salt and tsp of oil to reduce foaming. I cook mine for 4 min on med when pressure is reached. Let rest 10 min then stir and season as you wish. They will be the consistency of mashed potato. 180 cals a serving (1/4 c dried 1/2 c cooked) 12.5 g protein

Replies

  • shartran
    shartran Posts: 304 Member
    Not sure if you would want to try this-I haven't but might one day- It's cauliflower 'mashed potatoes'. Super low GL recipe...there are many different ones to source online.
  • Mangopickle
    Mangopickle Posts: 1,509 Member
    Not sure if you would want to try this-I haven't but might one day- It's cauliflower 'mashed potatoes'. Super low GL recipe...there are many different ones to source online.
    Love cauliflower but it is often pricey in TN unless frozen or sold as a carrot broccoli blend.
  • yarwell
    yarwell Posts: 10,477 Member
    What is the carbohydrate content of these beans ?
  • skjones0323
    skjones0323 Posts: 53 Member
    I made steamed cauliflower last night and was just talking about wanting to find a good recipe for cauliflower "mashed potatoes." Do you know of a good recipe? I'm sure they are easy enough to find! I am trying to eat low carbohydrate.
  • LINIA
    LINIA Posts: 1,161 Member
    This Mashed Cauliflower recipe allows a serving of 3/4 cup for 110 calories , It sounds tasty:

    http://mobile.eatingwell.com/recipes/creamy_mashed_cauliflower.html
  • amusedmonkey
    amusedmonkey Posts: 10,330 Member
    I tried the mashed cauliflower since it's always been one of my yummiest choices for many dishes, but it's no where near the hearty texture of mashed potatoes. It just does not have enough starchiness to give that mouthfeel and you would need a lot of cheese to stop it from feeling like thick cauliflower soup rather than a mash, and even then it's just another yummy dish which I would never call a replacement for mashed potatoes.
  • geebusuk
    geebusuk Posts: 3,348 Member
    Eat the mashed potato with some meat, maybe some fibrous veg and so on, so overall the glycemic load is lower? :)
  • Francl27
    Francl27 Posts: 26,371 Member
    I made steamed cauliflower last night and was just talking about wanting to find a good recipe for cauliflower "mashed potatoes." Do you know of a good recipe? I'm sure they are easy enough to find! I am trying to eat low carbohydrate.

    I just add some cream cheese, salt and pepper. No replacement for mashed potatoes but I LOVE it.
  • whovian67
    whovian67 Posts: 608 Member
    thanks.. I love dal... I saute a little onion and garlic and top off with a little fresh cilantro and serrano peppers..I never thought o pressure cooking dal... this is such a time saver !!!!
  • Mangopickle
    Mangopickle Posts: 1,509 Member
    What is the carbohydrate content of these beans ?
    100g serving 20g of carb, 8 gram protein. Very similar profile to Lima beans but with a flavor much more similar to potato.
    I posted the nutrition per g this time because obviously more accurate than cup measures, hence to slight difference from my earlier post.
  • Mangopickle
    Mangopickle Posts: 1,509 Member
    I made steamed cauliflower last night and was just talking about wanting to find a good recipe for cauliflower "mashed potatoes." Do you know of a good recipe? I'm sure they are easy enough to find! I am trying to eat low carbohydrate.
    Aside from soaking and boiling/pressure cooking I would just season them like potato. Here is the recipe I use but I eat lots of Indian food and I own all the spices. Her recipe is for the whole beans. Just think of them like Lima beans with a flavor much more similar to potato. Parsnip, hominy and Lima bean purées are also starches than give the same mouth feel as potato. Also, if you cook in a crock pot parsnip, daikon, and quartered red radish are amazing with a roast beef along with your carrots and onions. They absorb all the beefiness and after 6 hours on low they are all remarkably similar to potato. Same goes for rinsed canned hominy. After 6 hours on low in a crockpot absorbing meat juices they are almost exactly like potato. White or yellow, makes no difference.
  • Mangopickle
    Mangopickle Posts: 1,509 Member
    thanks.. I love dal... I saute a little onion and garlic and top off with a little fresh cilantro and serrano peppers..I never thought o pressure cooking dal... this is such a time saver !!!!
    Make sure you have a nice big pressure cooker and put some oil in to keep the foam down. Blowing up a pressure cooker makes a hell of a mess. You will need a 4L pot to handle 2 cups (1c dry)of soaked dal. Many dals take only a few minutes at pressure. As soon as your bell starts hissing set temp at med and hit the timer.
    Do you like sambar? I make a batch every week. Here is a vid of a fabulous chef teaching you how to make it.

    https://m.youtube.com/watch?v=JuNnoikYx0k

    This is another teaching chef that I use all the time

    https://m.youtube.com/watch?v=JuNnoikYx0k
  • Mangopickle
    Mangopickle Posts: 1,509 Member
    I tried the mashed cauliflower since it's always been one of my yummiest choices for many dishes, but it's no where near the hearty texture of mashed potatoes. It just does not have enough starchiness to give that mouthfeel and you would need a lot of cheese to stop it from feeling like thick cauliflower soup rather than a mash, and even then it's just another yummy dish which I would never call a replacement for mashed potatoes.

    I agree, dals, parsnips,rutabagas,hominy, and bean purées are far more akin to the starchy texture of potato.

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