Mashed Potato with Okra
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(0 votes)
Health Score:
83 / 100
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
Calories:
311
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 311 cal. | (15 %) | ||
| Protein | 10 g | (10 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 42 g | (28 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 9.1 g | (30 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 5 mg | (42 %) | ||
| Vitamin K | 10.7 μg | (18 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 5.8 mg | (48 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 151 μg | (50 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 4.7 μg | (10 %) | ||
| Vitamin B₁₂ | 0.3 μg | (10 %) | ||
| Vitamin C | 87 mg | (92 %) | ||
| Potassium | 1,185 mg | (30 %) | ||
| Calcium | 212 mg | (21 %) | ||
| Magnesium | 105 mg | (35 %) | ||
| Iron | 2.9 mg | (19 %) | ||
| Iodine | 17 μg | (9 %) | ||
| Zinc | 3 mg | (38 %) | ||
| Saturated fatty acids | 2.6 g | |||
| Uric acid | 51 mg | |||
| Cholesterol | 8 mg | |||
| Complete sugar | 11 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- For the potatoes
- 500 grams Okra
- 2 Tbsps salt
- 4 Tbsps Vinegar
- 2 garlic cloves
- 800 grams starchy potatoes
- 3 Tbsps vegetable oil
- 300 grams Yogurt (0.1% fat)
- salt
- freshly ground peppers
- sugar
- To serve
- 4 Tbsps scallions (in fine rings)
Preparation steps
1.
For the potatoes, rinse and trim the okra and place in a bowl. Season with salt and vinegar and leave covered for 30 minutes to marinate.
2.
Peel and coarsely chop the potatoes and garlic. Boil both in salted water for about 25 minutes. Pour off the water and add 2 tablespoons of oil and the yogurt. Process with a potato masher to form a loose purée. Season with salt and pepper and if necessary add a little more liquid.
3.
Heat some oil in a pan and briefly fry the okra while stirring. Season with salt, pepper and a pinch of sugar. Pour in a cup of water, bring to a boil and then simmer, covered, for about 10 minutes.
4.
To serve, transfer the mashed potatoes and okra pods to bowls and serve garnished with scallion rings.
