Recipes · Peruvian · Sauces, Dressings, and Marinades
Ocopa
One serving has 527 kcal and 18 g protein, and at least a fifth of a woman's daily need of pyridoxine (56%), vitamin C (54%), manganese (53%), phosphorus (48%), niacin (45%) and copper (40%). Ready in 20 minutes.
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- Preparation: 5 min
- Cooking: 15 min
- Makes: 1 serving (282 g)
- Difficulty: Easy
- Diets: Vegetarian
- Contains: dairy, egg, gluten, peanut
Ingredients
- 150 g Potatoes, raw
- 25 g Peanuts, roasted
- 20 g Queso fresco
- 15 g Crackers, saltine
- 8 g Mint, fresh
- 20 g Onions, raw
- 3 g Garlic, raw
- 5 g Chili peppers, red, raw
- 10 g Vegetable oil
- 25 g Eggs, whole, raw
- 0.5 g Salt
Method
- Boil the potato until tender, about 15 minutes; boil the egg separately for about 10 minutes, then cool, peel and halve.
- Fry the onion, garlic and chile in the oil for 4-5 minutes until softened.
- Blend the fried onion mixture with the peanuts, queso fresco, crackers, mint and a splash of water into a smooth, creamy sauce; season with the salt.
- Slice the boiled potato onto a plate and spoon the sauce generously over the top.
- Garnish with the boiled egg before serving.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 527 kcal | 25% |
| Carbohydrates | 47.4 g | |
| Water | 180 mL | |
| Fiber | 6.7 g | 23% |
| Protein | 18.1 g | 38% |
| Tryptophan | 0.16 g | |
| Threonine | 0.51 g | |
| Isoleucine | 0.55 g | |
| Leucine | 0.94 g | |
| Lysine | 0.66 g | |
| Methionine | 0.25 g | |
| Cystine | 0.22 g | |
| Phenylalanine | 0.69 g | |
| Tyrosine | 0.48 g | |
| Valine | 0.71 g | |
| Histidine | 0.32 g | |
| Fat | 31.1 g | |
| Monounsaturated | 11.2 g | |
| Polyunsaturated | 9.7 g | |
| Docosahexaenoic Acid (DHA) | 0.02 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 8.7 g | |
| Saturated | 7.1 g | |
| Trans-Fats | 0.28 g | |
| Cholesterol | 107 mg | |
| Calcium | 189 mg | 19% |
| Copper | 0.36 mg | 40% |
| Iron | 4 mg | 22% |
| Magnesium | 99.2 mg | 32% |
| Manganese | 0.96 mg | 53% |
| Phosphorus | 335 mg | 48% |
| Potassium | 973 mg | 21% |
| Selenium | 16.6 µg | 30% |
| Sodium | 535 mg | |
| Zinc | 2.3 mg | 28% |
| Thiamin (vitamin B1) | 0.31 mg | 28% |
| Riboflavin (vitamin B2) | 0.35 mg | 32% |
| Niacin (vitamin B3) | 6.3 mg | 45% |
| Pantothenic acid (vitamin B5) | 1.3 mg | 26% |
| Pyridoxine (vitamin B6) | 0.73 mg | 56% |
| Folate (vitamin B9) | 93.4 µg | 23% |
| Cobalamin (vitamin B12) | 0.57 µg | 24% |
| Choline | 115 mg | 27% |
| Vitamin A | 104 µg | 15% |
| Vitamin C | 40.2 mg | 54% |
| Vitamin D (D2 + D3) | 42.5 IU | 7% |
| Vitamin E | 2.6 mg | 17% |
| Vitamin K | 26.3 µg | 29% |
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.
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