Recipes · Turkish · Main Courses
Kumpir
One serving has 580 kcal and 16 g protein, and at least a fifth of a woman's daily need of pyridoxine (85%), phosphorus (51%), copper (43%), calcium (32%), potassium (30%) and vitamin K (30%). Ready in 70 minutes.
- Preparation: 5 min
- Cooking: 65 min
- Makes: 1 serving (445 g)
- Difficulty: Easy
- Diets: Vegetarian, Gluten-free
- Contains: dairy, egg, mustard
Ingredients
- 300 g Potatoes, russet, raw
- 15 g Butter, unsalted
- 30 g Provolone cheese
- 30 g Corn kernels, canned
- 15 g Olives, black
- 15 g Pickles, dill
- 10 g Mayonnaise
- 10 g Ketchup
- 20 g Milk, whole
Method
- Prick the potato all over and bake at 200 °C (400 °F) for 60-70 minutes until the skin is crisp and the inside is completely soft.
- Cut the potato open lengthwise and, while hot, mash the flesh inside the skin with the butter, milk and grated cheese until creamy.
- Top with the corn, olives and pickles.
- Finish with the mayonnaise and ketchup swirled over the top.
- Serve immediately while hot.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 580 kcal | 27% |
| Carbohydrates | 64.2 g | |
| Water | 328 mL | |
| Fiber | 4.9 g | 17% |
| Protein | 15.9 g | 33% |
| Tryptophan | 0.12 g | |
| Threonine | 0.36 g | |
| Isoleucine | 0.4 g | |
| Leucine | 0.87 g | |
| Lysine | 0.94 g | |
| Methionine | 0.25 g | |
| Cystine | 0.05 g | |
| Phenylalanine | 0.47 g | |
| Tyrosine | 0.53 g | |
| Valine | 0.59 g | |
| Histidine | 0.38 g | |
| Fat | 30.6 g | |
| Monounsaturated | 8.8 g | |
| Polyunsaturated | 5.6 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 4.7 g | |
| Saturated | 14.8 g | |
| Trans-Fats | 0.02 g | |
| Cholesterol | 59.1 mg | |
| Calcium | 317 mg | 32% |
| Copper | 0.39 mg | 43% |
| Iron | 3.9 mg | 21% |
| Magnesium | 86.7 mg | 28% |
| Manganese | 0.52 mg | 29% |
| Phosphorus | 356 mg | 51% |
| Potassium | 1,411 mg | 30% |
| Selenium | 7.1 µg | 13% |
| Sodium | 691 mg | |
| Zinc | 2.1 mg | 26% |
| Thiamin (vitamin B1) | 0.28 mg | 25% |
| Riboflavin (vitamin B2) | 0.29 mg | 26% |
| Niacin (vitamin B3) | 3.6 mg | 26% |
| Pantothenic acid (vitamin B5) | 1.3 mg | 25% |
| Pyridoxine (vitamin B6) | 1.1 mg | 85% |
| Folate (vitamin B9) | 60.8 µg | 15% |
| Cobalamin (vitamin B12) | 0.57 µg | 24% |
| Choline | 60.2 mg | 14% |
| Vitamin A | 191 µg | 27% |
| Vitamin C | 18.5 mg | 25% |
| Vitamin D (D2 + D3) | 16.9 IU | 3% |
| Vitamin E | 1.2 mg | 8% |
| Vitamin K | 26.6 µg | 30% |
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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