Recipes · Dutch · Main Courses
Stamppot (Mashed Potato and Kale with Sausage)
One serving has 644 kcal and 19 g protein, and at least a fifth of a woman's daily need of vitamin K (439%), vitamin C (165%), manganese (73%), pyridoxine (73%), riboflavin (57%) and phosphorus (52%). Ready in 30 minutes.
- Preparation: 10 min
- Cooking: 20 min
- Makes: 1 serving (446 g)
- Difficulty: Easy
- Diets: Gluten-free
- Contains: dairy, pork
Ingredients
- 200 g Potatoes, russet, raw
- 100 g Kale, raw
- 100 g Kielbasa
- 15 g Butter, unsalted
- 30 g Milk, whole
- 0.8 g Salt
- 0.2 g Black pepper
Method
- Peel and chop the potatoes, then boil in salted water for 15 minutes.
- Add the shredded kale to the same pot for the final 8-10 minutes of cooking, until both the potatoes and kale are tender.
- Meanwhile, simmer the sausage in a separate pan of water for 10-12 minutes until heated through.
- Drain the potatoes and kale well, then mash with the butter and milk until combined but still with some texture.
- Season with salt and pepper, and serve with the sliced sausage on top.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 644 kcal | 30% |
| Carbohydrates | 45.9 g | |
| Water | 329 mL | |
| Fiber | 6.8 g | 23% |
| Protein | 19.1 g | 40% |
| Tryptophan | 0.16 g | |
| Threonine | 0.58 g | |
| Isoleucine | 0.67 g | |
| Leucine | 1.1 g | |
| Lysine | 1.1 g | |
| Methionine | 0.32 g | |
| Cystine | 0.19 g | |
| Phenylalanine | 0.61 g | |
| Tyrosine | 0.48 g | |
| Valine | 0.74 g | |
| Histidine | 0.54 g | |
| Fat | 44.4 g | |
| Monounsaturated | 16.1 g | |
| Polyunsaturated | 6.6 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 5.3 g | |
| Saturated | 18.1 g | |
| Trans-Fats | 0.23 g | |
| Cholesterol | 96.3 mg | |
| Calcium | 343 mg | 34% |
| Copper | 0.34 mg | 38% |
| Iron | 4.1 mg | 23% |
| Magnesium | 96.7 mg | 31% |
| Manganese | 1.3 mg | 73% |
| Phosphorus | 362 mg | 52% |
| Potassium | 1,445 mg | 31% |
| Selenium | 20.6 µg | 37% |
| Sodium | 1,316 mg | |
| Zinc | 2.4 mg | 30% |
| Thiamin (vitamin B1) | 0.44 mg | 40% |
| Riboflavin (vitamin B2) | 0.63 mg | 57% |
| Niacin (vitamin B3) | 6.4 mg | 46% |
| Pantothenic acid (vitamin B5) | 1.7 mg | 34% |
| Pyridoxine (vitamin B6) | 0.95 mg | 73% |
| Folate (vitamin B9) | 93 µg | 23% |
| Cobalamin (vitamin B12) | 0.84 µg | 35% |
| Choline | 71.1 mg | 17% |
| Vitamin A | 365 µg | 52% |
| Vitamin C | 124 mg | 165% |
| Vitamin D (D2 + D3) | 45.3 IU | 8% |
| Vitamin E | 1.5 mg | 10% |
| Vitamin K | 395 µg | 439% |
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
0.9 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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