“By posting this recipe I am entering a recipe contest sponsored by Potatoes USA and am eligible to win prizes associated with the contest. I was not compensated for my time.”
Blender-Ready Creamy Vegan Mashed Potatoes are the easiest and healthiest batch of mashed potatoes you’ll ever make! They contain just minimal ingredients, are incredibly light compared to most mashed potato dishes, are budget-friendly, and are packed with nutritious ingredients from an amazing superfood—the humble potato!
It’s no secret that I LOVE potatoes and love finding endless healthy ways to enjoy them.
Potatoes are incredibly nutrient-dense, they’re packed with potential, and they’re one of the most affordable healthy foods to eat!
Baked, mashed, roasted, steamed, boiled, the possibilities are endless with potatoes.
But let’s talk about mashed potatoes since they’re the star of today’s post…
My first experience with mashed potatoes is where most people’s occurs… in mom’s kitchen.
My mom’s mashed potatoes were made with the traditional ingredients: butter, salt, pepper, and whole milk. And, while my mom’s potatoes were surely tasty and comforting in my earlier days, it’s obvious that I make my mashed potatoes much differently today now that I know how to make them still tasty but much healthier. Love you, Mom!
The secret to making these Blender-Ready Creamy Vegan Mashed Potatoes is all in the simple prep that it takes to prepare them.
All you have to do is boil, bake, or steam some large potatoes (I used my Instant Pot), and then chop them up, add them to the blender, add some no-salt-added veggie broth and some plain liquid smoke for a fabulous flavor, a pinch of black pepper and some herbs, and then pulse them in the blender until they become thick and fluffy.
There’s no mashing.
There’s no pulling out your mixer and creaming the potatoes like my mom used to do as a labor of love for perfect mashed potatoes.
No mess, no fuss, just hot and creamy potatoes in just 2 minutes after the potatoes cook. Yes!
The no-salt-added vegetable broth and liquid smoke add a lot of flavor to these mashed potatoes that gravy tends to give potatoes, and you don’t have to use salt, cream, oil, or butter to rely on a great flavor for your potatoes. The potatoes taste super hearty and rich so they’re satisfying and not bland or dull in flavor despite being healthy.
(No-salt-added veggie broth does have natural sodium from the veggie ingredients it contains but is a much healthier flavoring option than regular stocks and broths that are loaded with added sodium which is not so good for our hearts.)
Now, about the potatoes in this recipe…
I used really large, basic russet potatoes for my recipe because they’re one of the best types of potatoes to use for mashed potato dishes. Russet potatoes have a drier, fluffier texture than other types of potatoes, although you could easily use gold (yellow) potatoes if you prefer since they also work well in mashed potato recipes.
Speaking of russet potatoes, I feel like these poor spuds get a bad rep.
I used to think that potatoes were unhealthy until I learned how nutrient-dense they were so many years ago. It’s not the actual potatoes that are the reason potatoes are often called unhealthy; it’s the oil, butter, cream, and cheese that are typically served with them can cause potatoes to become unhealthy.
But there’s nothing wrong with a good ole’ classic potato, friends. Especially if you look at potatoes from a nutritional standpoint. It’s all in the way that you serve your potatoes that make the difference!
Nutritional Benefits of Potatoes:
Potatoes are FULL of goodness when it comes to nutrition! They’re not only one of the best sources of complex carbohydrates you can eat, but they’re also the perfect pre or post-workout food to replenish or enhance energy levels and promote a healthy mood.
Potatoes provide the carbohydrate, potassium, and energy you need to perform at your best. They’re more energy-packed than any other veggie on the planet!
Did you know? One large russet potato is full of protein, iron, has more vitamin C than an orange, more potassium and vitamin B6 than a banana, and more antioxidants than many other fruits and veggies.
Potatoes are especially great for the mood and nervous system since they’re a good source of vitamin B6 and magnesium. Vitamin B6 and magnesium help improve mood, promote relaxation, and reduce anxiety.
Potatoes are also a good source of resistant starch so they improve gut health by contributing to the growth of healthy, beneficial bacteria in the digestive system, support colon health, and they are better for the glycemic index than refined carbohydrates such as white sugar, white flour, and white rice because they digest more slowly.
Potatoes: The Perfect Pre-Workout Health Food
Potatoes are one of my favorite easy-to-digest, nutrient-dense foods to have on a regular basis, especially since I make sure to exercise each day. They can be eaten before (or after) exercise or any time of the day that you please!
Potatoes are also one of my favorite foods to eat when my stomach acts up and I’m not feeling so hot. They’re soothing, promote healthy gut function, and they’re a great way to ease an upset stomach since they coat the lining of the stomach and don’t promote irritation like some other forms of fiber. Potatoes also satiate hunger levels and normalize blood sugar levels; they’re basically a nearly perfect food!
Red, purple, gold (yellow), and other types of potatoes are also great for you too. From small to large, frozen to fresh, baked to shredded, mashed or roasted, there are endless ways to eat potatoes to fuel your active lifestyle and stay healthy while doing so.
But there’s just something about a childhood classic dish that warms your heart. Am I right? 🙂
For the herbs in this recipe, I used some dried tarragon which really accents mashed potatoes well. Tarragon is full of nutrition, it has a hearty, savory, and awesome flavor too. But if you can’t find tarragon or don’t have any, you can also oregano, sage, or another savory herb of your choice in this recipe.
I also didn’t add any salt to my recipe since I prefer recipes without added sodium, but if you need a pinch of salt, feel free to add a little touch of sea salt instead of more refined salt options for a healthier choice too.
I hope you love these potatoes, friends. Be sure to let me know if you try them!
- 2 very large russet potatoes (about 4-5 inches long) or 4-5 smaller gold (yellow) potatoes
- 3/4 cup no-salt-added vegetable broth (Kitchen Basics brand used)
- 1 tablespoon of liquid smoke flavoring (I used Colgin brand)
- 1/2 tsp. black pepper plus more for sprinkling
- 1 tsp. dried tarragon for garnishing each bowl (or your favorite herb such as oregano)
- First, be sure to wash the potatoes really well and pat dry.
- Now you'll need to cook the potatoes. I suggest boiling or steaming them as the healthiest options. I used my Instant Pot and cooked them for 30 minutes on the manual setting at high-pressure, but you could also bake them or slow-cook them if you wish too.
- Let the potatoes cool for about 5 minutes (or put them in the fridge overnight and make them the next day).
- Then chop them into cubes, leave the skins on since they add more nutrition, add the cubes of potatoes to the blender, and add the no-salt-added vegetable broth and liquid smoke.
- Add the 1/2 tsp. black pepper and put the lid on the blender. If you have a Vitamix, you'll need the tamper.
- Pulse the potatoes on a low-medium setting (using the tamper if you have a Vitamix) until you have a thick and creamy batch of potatoes. I left some chunks in my recipe since I prefer my potatoes with some texture, but you can cream them up a bit more if you prefer.*
- To serve, scoop even amounts of the potatoes into two bowls, add a pinch of tarragon to the top of each dish, a sprinkle more of black pepper if you like, and enjoy.
- *If you don't have a Vitamix or another type of high-speed blender, just put the potatoes in the food processor instead of a blender since a household blender will not work.
- **You can also add a tablespoon of tahini to this recipe pre-mixing for a savory flavor and more protein and healthy fats, or top the potatoes with hummus or an oil-free vegan gravy if you prefer.
If you eat them pre-workout, I suggest eating them alone (as the recipe is) for a light pre-workout meal since this dish is incredibly light yet also filling and energizing. These mashed potatoes contain a little natural protein but are very light, so they won’t weigh you down during exercise but will keep your levels of glycogen up since the carbohydrates will quickly fuel you without having to be digested with other foods. If you have a heavier workout ahead of you, add a tablespoon or two of hummus to them for some extra plant-based protein and some healthy fats. Or make them with a tablespoon or two of tahini which is also full of plant-based protein and healthy fats.
You can also eat this recipe post-workout to replenish glycogen levels, but if you eat them after a workout, I might pair them with extra veggie protein such as lentils or black beans, some tahini or hummus for healthy fats, and I’d likely add some other veggies to them on the side such as kale, spinach or broccoli too.
Leftover Love: I might also add that these Blender-Ready Creamy Vegan Mashed Potatoes keep really well in the fridge for a few days. They reheat perfectly on the stove or in the microwave in just a minute or two.
Just don’t forget to leave the skins on your lovely potatoes, they are packed with nutrition! 😉
What’s your favorite way to eat potatoes? I want to know, and be sure to check out more potato recipes at the Potato Goodness website where I have gotten so many ideas that I want to try!