Potato, Cabbage and Spring Onion Mash
(0 votes)
(0 votes)
Health Score:
92 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr 5 min.
Ready in
Calories:
393
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 393 cal. | (19 %) | ||
| Protein | 8 g | (8 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 58 g | (39 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.4 g | (28 %) |
more nutritional values
| Vitamin A | 1.7 mg | (213 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 7.9 mg | (66 %) | ||
| Vitamin K | 4.2 μg | (7 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 5 mg | (42 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 66 μg | (22 %) | ||
| Pantothenic acid | 1.9 mg | (32 %) | ||
| Biotin | 6.6 μg | (15 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 110 mg | (116 %) | ||
| Potassium | 1,279 mg | (32 %) | ||
| Calcium | 152 mg | (15 %) | ||
| Magnesium | 70 mg | (23 %) | ||
| Iron | 2.8 mg | (19 %) | ||
| Iodine | 14 μg | (7 %) | ||
| Zinc | 1.6 mg | (20 %) | ||
| Saturated fatty acids | 8.5 g | |||
| Uric acid | 74 mg | |||
| Cholesterol | 33 mg | |||
| Complete sugar | 12 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 4 cups floury potatoes (peeled and quartered)
- 2 cups Sweet potato (peeled and quartered)
- 3 ¼ cups Savoy cabbage (cut into strips)
- ¼ cup butter
- 4 scallions (cut into rings)
- ⅔ cup milk
- Nutmeg
Preparation steps
1.
Cook the potatoes and the sweet potatoes in boiling salt water for around 30 min. Drain, mash and leave to cool.
2.
Blanche the cabbage in salt water for 10 min. Remove from the water with a draining spoon and set aside.
3.
Melt half the butter in a large pot. Add the spring onions and fry for a few minutes. Add the milk and heat through.
4.
Transfer the cabbage, potatoes and the remaining butter into a bowl and gradually stir in the spring onion mixture. Mix well and season with salt, ground black pepper and nutmeg.
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