Recipes · Irish · Side Dishes
Champ
One serving has 421 kcal and 8 g protein, and at least a fifth of a woman's daily need of pyridoxine (69%), vitamin K (54%), copper (33%), vitamin A (30%), phosphorus (29%) and manganese (26%). Ready in 30 minutes.
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- Preparation: 10 min
- Cooking: 20 min
- Makes: 1 serving (356 g)
- Difficulty: Easy
- Diets: Vegetarian, Gluten-free
- Contains: dairy
Ingredients
- 250 g Potatoes, russet, raw
- 60 g Milk, whole
- 25 g Butter, unsalted
- 20 g Scallions, raw
- 1 g Salt
- 0.3 g Black pepper
Method
- Peel and cube the potatoes, then boil in salted water for 18-20 minutes until tender. Drain well.
- While the potatoes cook, warm the milk with the sliced scallions in a small pan for 2-3 minutes until just simmering, then take off the heat.
- Mash the potatoes until smooth.
- Beat in the warm milk and scallions along with most of the butter. Season with salt and pepper.
- Spoon into a warm bowl, make a well in the middle, and drop in the remaining butter to melt before serving.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 421 kcal | 20% |
| Carbohydrates | 49.7 g | |
| Water | 271 mL | |
| Fiber | 3.9 g | 13% |
| Protein | 7.8 g | 16% |
| Tryptophan | 0.03 g | |
| Threonine | 0.11 g | |
| Isoleucine | 0.13 g | |
| Leucine | 0.22 g | |
| Lysine | 0.19 g | |
| Methionine | 0.06 g | |
| Cystine | 0.01 g | |
| Phenylalanine | 0.12 g | |
| Tyrosine | 0.12 g | |
| Valine | 0.16 g | |
| Histidine | 0.07 g | |
| Fat | 22.5 g | |
| Monounsaturated | 6.4 g | |
| Polyunsaturated | 0.99 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.63 g | |
| Saturated | 13.8 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 59.8 mg | |
| Calcium | 122 mg | 12% |
| Copper | 0.3 mg | 33% |
| Iron | 2.5 mg | 14% |
| Magnesium | 68.5 mg | 22% |
| Manganese | 0.47 mg | 26% |
| Phosphorus | 202 mg | 29% |
| Potassium | 1,187 mg | 25% |
| Selenium | 3.6 µg | 7% |
| Sodium | 432 mg | |
| Zinc | 1.1 mg | 13% |
| Thiamin (vitamin B1) | 0.25 mg | 23% |
| Riboflavin (vitamin B2) | 0.21 mg | 19% |
| Niacin (vitamin B3) | 2.8 mg | 20% |
| Pantothenic acid (vitamin B5) | 1 mg | 20% |
| Pyridoxine (vitamin B6) | 0.9 mg | 69% |
| Folate (vitamin B9) | 51.6 µg | 13% |
| Cobalamin (vitamin B12) | 0.31 µg | 13% |
| Choline | 46 mg | 11% |
| Vitamin A | 209 µg | 30% |
| Vitamin C | 18 mg | 24% |
| Vitamin D (D2 + D3) | 30.6 IU | 5% |
| Vitamin E | 0.76 mg | 5% |
| Vitamin K | 48.3 µg | 54% |
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: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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