Recipes · Irish · Side Dishes
Colcannon
One serving has 437 kcal and 9 g protein, and at least a fifth of a woman's daily need of vitamin K (143%), vitamin C (81%), pyridoxine (80%), manganese (36%), copper (34%) and phosphorus (31%). Ready in 40 minutes.
- Preparation: 15 min
- Cooking: 25 min
- Makes: 1 serving (451 g)
- Difficulty: Easy
- Diets: Vegetarian, Gluten-free
- Contains: dairy
Ingredients
- 250 g Potatoes, russet, raw
- 120 g Cabbage, green, raw
- 25 g Butter, unsalted
- 40 g Milk, whole
- 15 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 and mash while hot.
- Meanwhile shred the cabbage finely and boil or steam for 6-8 minutes until tender; drain very well.
- Melt half the butter in a pan and cook the cabbage and scallions together for 2-3 minutes.
- Beat the warm milk and remaining butter into the mashed potato, then fold in the cooked cabbage and scallions.
- Season with salt and pepper and serve hot, with a knob of butter melting in the middle.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 437 kcal | 21% |
| Carbohydrates | 55.4 g | |
| Water | 360 mL | |
| Fiber | 6.7 g | 23% |
| Protein | 8.7 g | 18% |
| Tryptophan | 0.04 g | |
| Threonine | 0.12 g | |
| Isoleucine | 0.13 g | |
| Leucine | 0.21 g | |
| Lysine | 0.19 g | |
| Methionine | 0.06 g | |
| Cystine | 0.02 g | |
| Phenylalanine | 0.12 g | |
| Tyrosine | 0.11 g | |
| Valine | 0.16 g | |
| Histidine | 0.08 g | |
| Fat | 21.9 g | |
| Monounsaturated | 6.2 g | |
| Polyunsaturated | 0.97 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.62 g | |
| Saturated | 13.5 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 57.8 mg | |
| Calcium | 144 mg | 14% |
| Copper | 0.31 mg | 34% |
| Iron | 3 mg | 17% |
| Magnesium | 79.9 mg | 26% |
| Manganese | 0.65 mg | 36% |
| Phosphorus | 214 mg | 31% |
| Potassium | 1,351 mg | 29% |
| Selenium | 3.2 µg | 6% |
| Sodium | 444 mg | |
| Zinc | 1.2 mg | 15% |
| Thiamin (vitamin B1) | 0.31 mg | 28% |
| Riboflavin (vitamin B2) | 0.22 mg | 20% |
| Niacin (vitamin B3) | 3 mg | 21% |
| Pantothenic acid (vitamin B5) | 1.2 mg | 24% |
| Pyridoxine (vitamin B6) | 1 mg | 80% |
| Folate (vitamin B9) | 99 µg | 25% |
| Cobalamin (vitamin B12) | 0.22 µg | 9% |
| Choline | 55.6 mg | 13% |
| Vitamin A | 203 µg | 29% |
| Vitamin C | 61 mg | 81% |
| Vitamin D (D2 + D3) | 20.4 IU | 3% |
| Vitamin E | 0.9 mg | 6% |
| Vitamin K | 129 µg | 143% |
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
0.6 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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