EatSmarter exclusive recipe

Smarter Mashed Potatoes

with Cabbage and Horseradish
5
Average: 5 (2 votes)
(2 votes)
Smarter Mashed Potatoes

Smarter Mashed Potatoes - Much more than just potatoes: Mashed and seasoned with cabbage and horseradish

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Health Score:
8,6 / 10
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
Calories:
257
calories
Calories

Healthy, because

Even smarter

Nutritional values

Potatoes alone are already good: with pointed cabbage, horseradish and rapeseed oil, the spicy side dish gets almost the full score in the ES-Food-Check. The mashed potatoes are vegetarian, low-fat and rich in fibre, vitamins and minerals. Secondary plant substances like the glucosinolates in pointed cabbage and horseradish protect the cells and strengthen the immune system.

Sprinkle the mashed potatoes with parsley or chives. This brings colour and increases the content of vitamins, minerals and secondary plant substances. Fresh parsley in particular is a real vitamin C booster and beats the lemon by far.

1 serving contains
(Percentage of daily recommendation)
Calorie257 kcal(12 %)
Protein10 g(10 %)
Fat6 g(5 %)
Carbohydrates36 g(24 %)
Sugar added0 g(0 %)
Roughage9.5 g(32 %)
Vitamin A0 mg(0 %)
Vitamin D0 μg(0 %)
Vitamin E5.1 mg(43 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.2 mg(18 %)
Niacin4.9 mg(41 %)
Vitamin B₆0.8 mg(57 %)
Folate132 μg(44 %)
Pantothenic acid1.1 mg(18 %)
Biotin2.8 μg(6 %)
Vitamin B₁₂0.2 μg(7 %)
Vitamin C74 mg(78 %)
Potassium1,085 mg(27 %)
Calcium162 mg(16 %)
Magnesium60 mg(20 %)
Iron2.1 mg(14 %)
Iodine20 μg(10 %)
Zinc1.4 mg(18 %)
Saturated fatty acids1 g
Uric acid102 mg
Cholesterol3 mg
Development of this recipe:
How healthy are the main ingredients?
Napa cabbageHorseradish

Ingredients

for
2
Ingredients
1 pound
starchy Potatoes
½
small Napa cabbage (300 grams)
2
small Onions
2 tablespoons
½ cup
1 piece
Horseradish (about 3 cm long)
Preparation

Kitchen utensils

2 Pots, 1 Bowl, 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Wooden spoon, 1 Peeler, 1 Fine grater, 1 Sieve, 1 Potato masher, 1 Lid

Preparation steps

1.
Smarter Mashed Potatoes preparation step 1

Rinse the potatoes, peel and dice. Bring salted water to a boil, cover and simmer 20 minutes.

2.
Smarter Mashed Potatoes preparation step 2

While the potatoes are cooking, trim cabbage, remove the stalk and cut the cabbage across the leaves into very fine strips.

3.
Smarter Mashed Potatoes preparation step 3

Peel the onions and chop finely.

4.
Smarter Mashed Potatoes preparation step 4

Heat oil in a pot and fry the onions until translucent. Add cabbage and cook for 3 minutes while stirring.

5.
Smarter Mashed Potatoes preparation step 5

Pour in milk and bring to a boil. Season with salt and pepper.

6.
Smarter Mashed Potatoes preparation step 6

Drain the potatoes and let steam evaporate. Mash potatoes coarsely with a potato masher.

7.
Smarter Mashed Potatoes preparation step 7

Add cabbage and mix into potatoes.

8.
Smarter Mashed Potatoes preparation step 8

Peel horseradish, grate and finely blend with the mashed potatoes. Season with salt and pepper and serve immediately.