Recipes · Swiss · Side Dishes
Maluns
One serving has 451 kcal and 12 g protein, and at least a fifth of a woman's daily need of pyridoxine (55%), phosphorus (35%), copper (28%), vitamin A (28%), thiamin (27%) and cobalamin (27%). Ready in 745 minutes.
- Preparation: 720 min
- Cooking: 25 min
- Makes: 1 serving (295 g)
- Difficulty: Medium
- Diets: Vegetarian
- Contains: dairy, gluten
Ingredients
- 200 g Potatoes, russet, raw
- 20 g Butter, unsalted
- 15 g Flour, all-purpose
- 0.4 g Salt
- 40 g Applesauce, unsweetened
- 20 g Swiss cheese
Method
- Boil the potatoes whole the day before and refrigerate overnight, then peel and coarsely grate them.
- Melt the butter in a wide pan, add the grated potato and salt, and cook over medium-low heat, breaking it up with a fork, for 15-20 minutes until golden and crumbly.
- Sprinkle the flour over and continue frying, stirring, for a few more minutes until the crumbs are crisp and richly golden.
- Serve hot with the applesauce and grated cheese alongside.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 451 kcal | 21% |
| Carbohydrates | 52.4 g | |
| Water | 205 mL | |
| Fiber | 3.5 g | 12% |
| Protein | 11.5 g | 24% |
| Tryptophan | 0.1 g | |
| Threonine | 0.26 g | |
| Isoleucine | 0.37 g | |
| Leucine | 0.72 g | |
| Lysine | 0.57 g | |
| Methionine | 0.19 g | |
| Cystine | 0.09 g | |
| Phenylalanine | 0.42 g | |
| Tyrosine | 0.39 g | |
| Valine | 0.5 g | |
| Histidine | 0.25 g | |
| Fat | 22.8 g | |
| Monounsaturated | 6.3 g | |
| Polyunsaturated | 1 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.71 g | |
| Saturated | 13.8 g | |
| Trans-Fats | 0.2 g | |
| Cholesterol | 61.6 mg | |
| Calcium | 213 mg | 21% |
| Copper | 0.25 mg | 28% |
| Iron | 2.5 mg | 14% |
| Magnesium | 57.5 mg | 19% |
| Manganese | 0.43 mg | 24% |
| Phosphorus | 248 mg | 35% |
| Potassium | 899 mg | 19% |
| Selenium | 12.2 µg | 22% |
| Sodium | 206 mg | |
| Zinc | 1.6 mg | 20% |
| Thiamin (vitamin B1) | 0.3 mg | 27% |
| Riboflavin (vitamin B2) | 0.22 mg | 20% |
| Niacin (vitamin B3) | 3 mg | 22% |
| Pantothenic acid (vitamin B5) | 0.78 mg | 16% |
| Pyridoxine (vitamin B6) | 0.72 mg | 55% |
| Folate (vitamin B9) | 59.3 µg | 15% |
| Cobalamin (vitamin B12) | 0.65 µg | 27% |
| Choline | 32.6 mg | 8% |
| Vitamin A | 195 µg | 28% |
| Vitamin C | 11.8 mg | 16% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.7 mg | 5% |
| Vitamin K | 5.5 µg | 6% |
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
0.5 kg CO2e a serving: higher than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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