Recipes · Macedonian · Dips and Spreads
Makalo (Macedonian Garlic and Potato Dip)
One serving has 248 kcal and 3 g protein, and at least a fifth of a woman's daily need of pyridoxine (42%), vitamin C (38%), manganese (24%) and copper (20%). Ready in 25 minutes.
- Preparation: 10 min
- Cooking: 15 min
- Makes: 1 serving (176 g)
- Difficulty: Easy
- Diets: Vegan, Gluten-free, Dairy-free
Ingredients
- 120 g Potatoes, raw
- 15 g Garlic, raw
- 15 g Olive oil
- 5 g Vinegar, white
- 1 g Salt
- 20 g Water
Method
- Peel and boil the potato until tender, about 15 minutes, then drain and mash smooth while still warm.
- Crush the garlic to a paste with a pinch of the salt, using a mortar and pestle or the flat of a knife.
- Beat the garlic paste into the warm mashed potato, then drizzle in the olive oil a little at a time, beating constantly as if making a mayonnaise, until smooth and creamy.
- Stir in the vinegar and enough of the water to loosen the dip to a thick, spreadable consistency.
- Season with the remaining salt and serve at room temperature with bread, or alongside grilled meat and stews.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 248 kcal | 12% |
| Carbohydrates | 25.9 g | |
| Water | 129 mL | |
| Fiber | 2.8 g | 10% |
| Protein | 3.4 g | 7% |
| Tryptophan | 0.04 g | |
| Threonine | 0.1 g | |
| Isoleucine | 0.11 g | |
| Leucine | 0.16 g | |
| Lysine | 0.17 g | |
| Methionine | 0.05 g | |
| Cystine | 0.04 g | |
| Phenylalanine | 0.12 g | |
| Tyrosine | 0.07 g | |
| Valine | 0.17 g | |
| Histidine | 0.06 g | |
| Fat | 15.2 g | |
| Monounsaturated | 10.9 g | |
| Polyunsaturated | 1.7 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.5 g | |
| Saturated | 2.1 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 42.8 mg | 4% |
| Copper | 0.18 mg | 20% |
| Iron | 1.3 mg | 7% |
| Magnesium | 31.6 mg | 10% |
| Manganese | 0.44 mg | 24% |
| Phosphorus | 91.5 mg | 13% |
| Potassium | 570 mg | 12% |
| Selenium | 2.6 µg | 5% |
| Sodium | 399 mg | |
| Zinc | 0.54 mg | 7% |
| Thiamin (vitamin B1) | 0.13 mg | 12% |
| Riboflavin (vitamin B2) | 0.05 mg | 5% |
| Niacin (vitamin B3) | 1.4 mg | 10% |
| Pantothenic acid (vitamin B5) | 0.44 mg | 9% |
| Pyridoxine (vitamin B6) | 0.54 mg | 42% |
| Folate (vitamin B9) | 18.4 µg | 5% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 18.1 mg | 4% |
| Vitamin A | 0 µg | 0% |
| Vitamin C | 28.3 mg | 38% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 2.2 mg | 15% |
| Vitamin K | 11.7 µg | 13% |
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
0.1 kg CO2e a serving: lower than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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