Mashed Potatoes with Beans and Leek
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(0 votes)
Health Score:
98 / 100
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
Calories:
402
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 402 cal. | (19 %) | ||
| Protein | 10 g | (10 %) | ||
| Fat | 17 g | (15 %) | ||
| Carbohydrates | 49 g | (33 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.2 g | (24 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 2.2 mg | (18 %) | ||
| Vitamin K | 91.8 μg | (153 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 6.5 mg | (54 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 205 μg | (68 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 9.1 μg | (20 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 90 mg | (95 %) | ||
| Potassium | 1,530 mg | (38 %) | ||
| Calcium | 191 mg | (19 %) | ||
| Magnesium | 95 mg | (32 %) | ||
| Iron | 4.5 mg | (30 %) | ||
| Iodine | 22 μg | (11 %) | ||
| Zinc | 1.8 mg | (23 %) | ||
| Saturated fatty acids | 5.8 g | |||
| Uric acid | 157 mg | |||
| Cholesterol | 18 mg | |||
| Complete sugar | 9 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 1 kilogram predominantly waxy potatoes
- salt
- 4 garlic cloves
- 2 tsps thyme
- 1 sm can white Beans
- 4 Tbsps olive oil
- 2 tsps White vinegar
- freshly ground peppers
- 2 stalks Leeks
- 150 grams Sour cream
- thyme
Preparation steps
1.
Rinse and peel the potatoes, cut into pieces and cook for about 25 minutes in lightly salted water.
2.
Peel and chop the garlic.
3.
Drain the beans in a colander, rinse with cold water and drain again.
4.
Heat some olive oil and sauté the garlic and beans. Add the thyme and vinegar and heat slowly over low heat. Season with salt and pepper.
5.
Trim and rinse the leeks and cut into thin rings. Heat some more olive oil and sauté the leeks briefly.
6.
Drain the potatoes and mash with a potato masher. Mix in the sour cream and season with salt and pepper. Stir in 2/3 of the leeks and about half of the beans.
7.
Spoon the mashed potatoes onto plates and shower the remaining beans and leeks over the top. Serve garnished with thyme.
