Recipes · Belgian · Side Dishes
Stoemp (Mashed Potatoes and Carrots)
One serving has 368 kcal and 7 g protein, and at least a fifth of a woman's daily need of vitamin A (141%), pyridoxine (65%), copper (30%), manganese (27%), phosphorus (26%) and potassium (26%). Ready in 30 minutes.
- Preparation: 10 min
- Cooking: 20 min
- Makes: 1 serving (361 g)
- Difficulty: Easy
- Diets: Vegetarian, Gluten-free
- Contains: dairy
Ingredients
- 200 g Potatoes, russet, raw
- 100 g Carrots, raw
- 20 g Butter, unsalted
- 40 g Milk, whole
- 1 g Salt
- 0.2 g Black pepper
- 0.2 g Nutmeg
Method
- Peel and chop the potatoes and carrots into even chunks.
- Boil together in salted water for 18-20 minutes until both are completely tender, then drain well.
- Mash together with the butter, milk, nutmeg and pepper until creamy but still with a little texture, as stoemp is traditionally coarser than a smooth mash.
- Season with salt to taste and serve hot, traditionally alongside sausage.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 368 kcal | 17% |
| Carbohydrates | 47.9 g | |
| Water | 284 mL | |
| Fiber | 5.5 g | 19% |
| Protein | 6.7 g | 14% |
| Tryptophan | 0.03 g | |
| Threonine | 0.25 g | |
| Isoleucine | 0.15 g | |
| Leucine | 0.24 g | |
| Lysine | 0.22 g | |
| Methionine | 0.06 g | |
| Cystine | 0.09 g | |
| Phenylalanine | 0.14 g | |
| Tyrosine | 0.12 g | |
| Valine | 0.16 g | |
| Histidine | 0.08 g | |
| Fat | 18 g | |
| Monounsaturated | 5 g | |
| Polyunsaturated | 0.87 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.58 g | |
| Saturated | 11 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 47 mg | |
| Calcium | 110 mg | 11% |
| Copper | 0.27 mg | 30% |
| Iron | 2.1 mg | 11% |
| Magnesium | 63.1 mg | 20% |
| Manganese | 0.49 mg | 27% |
| Phosphorus | 184 mg | 26% |
| Potassium | 1,215 mg | 26% |
| Selenium | 2.6 µg | 5% |
| Sodium | 486 mg | |
| Zinc | 0.99 mg | 12% |
| Thiamin (vitamin B1) | 0.25 mg | 23% |
| Riboflavin (vitamin B2) | 0.2 mg | 18% |
| Niacin (vitamin B3) | 3.1 mg | 22% |
| Pantothenic acid (vitamin B5) | 1.1 mg | 21% |
| Pyridoxine (vitamin B6) | 0.84 mg | 65% |
| Folate (vitamin B9) | 49.8 µg | 12% |
| Cobalamin (vitamin B12) | 0.21 µg | 9% |
| Choline | 43.5 mg | 10% |
| Vitamin A | 990 µg | 141% |
| Vitamin C | 17.3 mg | 23% |
| Vitamin D (D2 + D3) | 20.4 IU | 3% |
| Vitamin E | 1.2 mg | 8% |
| Vitamin K | 18.6 µg | 21% |
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
0.4 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
Plan weeks of recipes like this on SustainBite: meals that meet each person's vitamin and mineral needs, for a family too, with one grocery list. Free.