Recipes · Dutch · Main Courses
Hutspot (Mashed Potato, Carrot and Onion)
One serving has 570 kcal and 29 g protein, and at least a fifth of a woman's daily need of vitamin A (158%), cobalamin (150%), zinc (117%), pyridoxine (102%), niacin (60%) and phosphorus (55%). Ready in 145 minutes.
- Preparation: 15 min
- Cooking: 130 min
- Makes: 1 serving (556 g)
- Difficulty: Medium
- Diets: Gluten-free
- Contains: beef, celery, dairy
Ingredients
- 180 g Potatoes, russet, raw
- 120 g Carrots, raw
- 60 g Onions, raw
- 120 g Beef chuck, raw
- 15 g Butter, unsalted
- 60 g Beef broth
- 1 g Salt
- 0.2 g Black pepper
Method
- Put the beef in a pot with the beef broth, cover, and simmer gently for 1.5-2 hours until very tender; remove and keep warm, reserving the broth.
- Peel and chop the potatoes, carrots and onion into even chunks.
- Boil them together in salted water for about 20 minutes until all completely tender, then drain well.
- Mash together with the butter and a splash of the reserved beef broth until creamy but still slightly chunky.
- Season with salt and pepper, and serve with the beef sliced or shredded on top or alongside.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 570 kcal | 27% |
| Carbohydrates | 49.8 g | |
| Water | 441 mL | |
| Fiber | 6.8 g | 23% |
| Protein | 29.4 g | 61% |
| Tryptophan | 0.28 g | |
| Threonine | 1.3 g | |
| Isoleucine | 1.1 g | |
| Leucine | 2 g | |
| Lysine | 2.2 g | |
| Methionine | 0.68 g | |
| Cystine | 0.34 g | |
| Phenylalanine | 0.97 g | |
| Tyrosine | 0.86 g | |
| Valine | 1.1 g | |
| Histidine | 0.81 g | |
| Fat | 29.5 g | |
| Monounsaturated | 11.8 g | |
| Polyunsaturated | 1.4 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.1 g | |
| Saturated | 14.8 g | |
| Trans-Fats | 1 g | |
| Cholesterol | 111 mg | |
| Calcium | 99.5 mg | 10% |
| Copper | 0.36 mg | 40% |
| Iron | 4.7 mg | 26% |
| Magnesium | 86.5 mg | 28% |
| Manganese | 0.58 mg | 32% |
| Phosphorus | 387 mg | 55% |
| Potassium | 1,656 mg | 35% |
| Selenium | 27.8 µg | 50% |
| Sodium | 798 mg | |
| Zinc | 9.3 mg | 117% |
| Thiamin (vitamin B1) | 0.35 mg | 32% |
| Riboflavin (vitamin B2) | 0.36 mg | 33% |
| Niacin (vitamin B3) | 8.4 mg | 60% |
| Pantothenic acid (vitamin B5) | 1.7 mg | 35% |
| Pyridoxine (vitamin B6) | 1.3 mg | 102% |
| Folate (vitamin B9) | 64.7 µg | 16% |
| Cobalamin (vitamin B12) | 3.6 µg | 150% |
| Choline | 119 mg | 28% |
| Vitamin A | 1,109 µg | 158% |
| Vitamin C | 21.8 mg | 29% |
| Vitamin D (D2 + D3) | 6 IU | 1% |
| Vitamin E | 1.4 mg | 9% |
| Vitamin K | 22.5 µg | 25% |
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
4.7 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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