Recipes · Ecuadorian · Main Courses
Llapingachos
One serving has 656 kcal and 25 g protein, and at least a fifth of a woman's daily need of pyridoxine (77%), phosphorus (72%), vitamin C (69%), cobalamin (56%), selenium (51%) and copper (49%). Ready in 50 minutes.
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- Preparation: 25 min
- Cooking: 25 min
- Makes: 1 serving (454 g)
- Difficulty: Medium
- Diets: Vegetarian, Gluten-free
- Contains: dairy, egg, peanut
Ingredients
- 220 g Potatoes, raw
- 45 g Queso fresco
- 1 g Sazón seasoning
- 55 g Eggs, whole, raw
- 30 g Tomatoes, raw
- 25 g Onions, red, raw
- 15 g Peanut butter
- 20 g Milk, whole
- 12 g Vegetable oil
- 30 g Avocado, raw
- 0.6 g Salt
Method
- Boil the potato until very tender, about 20 minutes, then drain and mash smooth while hot with the sazón and half the salt; let cool slightly.
- Mix in enough of the queso fresco to hold together, then shape into two patties, each stuffed with a little more cheese in the center.
- Cook on a griddle with a little of the oil over medium heat for 4-5 minutes per side until a deep golden crust forms.
- Fry the egg in the remaining oil to your liking, and toss the sliced tomato and red onion with a pinch of salt for a quick side salad.
- Whisk the peanut butter with the milk until smooth to make a simple peanut sauce.
- Plate the patties with the fried egg, tomato-onion salad, avocado slices and peanut sauce on the side.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 656 kcal | 31% |
| Carbohydrates | 50.6 g | |
| Water | 330 mL | |
| Fiber | 8.2 g | 28% |
| Protein | 24.7 g | 51% |
| Tryptophan | 0.16 g | |
| Threonine | 0.51 g | |
| Isoleucine | 0.58 g | |
| Leucine | 0.93 g | |
| Lysine | 0.85 g | |
| Methionine | 0.31 g | |
| Cystine | 0.22 g | |
| Phenylalanine | 0.63 g | |
| Tyrosine | 0.43 g | |
| Valine | 0.78 g | |
| Histidine | 0.29 g | |
| Fat | 41.2 g | |
| Monounsaturated | 14.3 g | |
| Polyunsaturated | 11 g | |
| Docosahexaenoic Acid (DHA) | 0.03 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 7.9 g | |
| Saturated | 12 g | |
| Trans-Fats | 0.49 g | |
| Cholesterol | 238 mg | |
| Calcium | 355 mg | 35% |
| Copper | 0.44 mg | 49% |
| Iron | 3.4 mg | 19% |
| Magnesium | 110 mg | 35% |
| Manganese | 0.72 mg | 40% |
| Phosphorus | 506 mg | 72% |
| Potassium | 1,440 mg | 31% |
| Selenium | 28.1 µg | 51% |
| Sodium | 910 mg | |
| Zinc | 3.3 mg | 41% |
| Thiamin (vitamin B1) | 0.29 mg | 26% |
| Riboflavin (vitamin B2) | 0.52 mg | 47% |
| Niacin (vitamin B3) | 5.2 mg | 37% |
| Pantothenic acid (vitamin B5) | 2.4 mg | 48% |
| Pyridoxine (vitamin B6) | 1 mg | 77% |
| Folate (vitamin B9) | 112 µg | 28% |
| Cobalamin (vitamin B12) | 1.3 µg | 56% |
| Choline | 205 mg | 48% |
| Vitamin A | 213 µg | 30% |
| Vitamin C | 51.9 mg | 69% |
| Vitamin D (D2 + D3) | 105 IU | 17% |
| Vitamin E | 3.9 mg | 26% |
| Vitamin K | 35.9 µg | 40% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.7 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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