Indian-Spiced Mashed Potatoes
(0 votes)
(0 votes)
Health Score:
98 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
223
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 223 cal. | (11 %) | ||
| Protein | 5 g | (5 %) | ||
| Fat | 8 g | (7 %) | ||
| Carbohydrates | 32 g | (21 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.4 g | (11 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 0.9 mg | (8 %) | ||
| Vitamin K | 6.9 μg | (12 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0 mg | (0 %) | ||
| Niacin | 3.7 mg | (31 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 47 μg | (16 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 3 μg | (7 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 58 mg | (61 %) | ||
| Potassium | 878 mg | (22 %) | ||
| Calcium | 33 mg | (3 %) | ||
| Magnesium | 55 mg | (18 %) | ||
| Iron | 2.2 mg | (15 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 0.9 mg | (11 %) | ||
| Saturated fatty acids | 4.8 g | |||
| Uric acid | 42 mg | |||
| Cholesterol | 20 mg | |||
| Complete sugar | 4 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 750 grams potatoes
- 1 onion
- 1 red chili pepper
- 2 Tomatoes
- 1 tsp black Mustard seed
- 1 tsp Turmeric (ground)
- 2 tsps Garam Masala (available at Asian markets)
- 2 Tbsps clarified butter
- 125 milliliters Vegetable broth
- ½ lemon (juice)
- 2 Tbsps mint (finely chopped)
- 1 lemon (cut into wedges)
Preparation steps
1.
Peel, rinse and chop potatoes. Cook in salted boiling water, about 20 minutes.
2.
Peel and finely dice onion.
3.
Rinse and halve chile, remove seeds and ribs, and finely dice.
4.
Rinse, quarter, core and finely dice tomatoes.
5.
In a saucepan, heat butter. Fry mustard seeds briefly (cover pan with a lid to avoid splatters). Add onion and chile and sauté until translucent. Add turmeric and garam masala and sauté briefly. Deglaze with broth. Season with salt and lemon juice and cook, uncovered, about 3 minutes.
6.
Drain potatoes, press through a potato ricer, and add to pan along with diced tomatoes. Mix well.
7.
Sprinkle mashed potatoes with mint and serve with lemon wedges.
