Pea and Potato Mash

Pea and Potato Mash is a comforting, rustic dish made by combining boiled or steamed potatoes with green peas, often seasoned with butter, salt, and pepper. It's a simple, hearty side or main that originated in various forms across European cuisines, particularly in the UK and Ireland, where it's a variation of traditional 'champ' or 'mushy peas.'

🍽️ Nutrition at a glance

This dish is primarily a source of carbohydrates from the potatoes, with a moderate amount of plant-based protein and fiber from the peas. A typical serving (about 1 cup) provides roughly 200-250 calories, along with key nutrients like vitamin C, potassium, and iron.

Nutrition breakdown

Calories	180 kcal
Protein	6 g
Carbs	32 g
Fat	4 g
Fiber	7 g
Sugar	5 g
Sodium	300 mg
Potassium	480 mg
Vitamin C	25 mg
Vitamin A	150 mcg
Vitamin K	20 mcg
Folate	60 mcg
Iron	2.5 mg
Magnesium	45 mg
Phosphorus	120 mg

Per 1 cup (240 g) · estimated, varies by recipe

💡 What's interesting

Nutritionally, it's a smart pairing because the vitamin C in peas helps the body absorb the iron from both ingredients. Culturally, it's a humble, frugal dish that has evolved from peasant food into a beloved comfort staple, often served alongside sausages or roasted meats.