Recipes · Peruvian · Desserts
Picarones (Squash and Sweet Potato Fritters)
One serving has 401 kcal and 6 g protein, and at least a fifth of a woman's daily need of vitamin A (86%), thiamin (47%), manganese (34%), vitamin K (33%), folate (29%) and niacin (27%). Ready in 111 minutes.
- Preparation: 80 min
- Cooking: 31 min
- Makes: 1 serving (191 g)
- Difficulty: Medium
- Diets: Vegan, Dairy-free
- Contains: gluten
Ingredients
- 60 g Butternut squash, raw
- 40 g Sweet potato, raw
- 40 g Flour, all-purpose
- 1 g Yeast, active dry
- 15 g Sugar, brown
- 0.3 g Cinnamon
- 0.1 g Cloves
- 15 g Vegetable oil
- 20 g Water
Method
- Boil the squash and sweet potato until very tender, then mash smooth and let cool.
- Dissolve the yeast in a little warm water, then mix it into the mashed squash and sweet potato along with the flour to form a soft, sticky dough; cover and let rise in a warm place for about 1 hour until bubbly.
- Meanwhile, make the syrup by simmering the brown sugar with the water, cinnamon and cloves for 8-10 minutes until syrupy.
- Heat the oil for frying; wet your hands, stretch a portion of the dough into a ring, and carefully lower it into the hot oil, frying for 2-3 minutes per side until deep golden and cooked through.
- Drain and serve warm drizzled with the spiced syrup. Makes 1 portion (2-3 rings); multiply by 4 for a full batch to share.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 401 kcal | 19% |
| Carbohydrates | 61 g | |
| Water | 108 mL | |
| Fiber | 3.9 g | 13% |
| Protein | 5.8 g | 12% |
| Tryptophan | 0.08 g | |
| Threonine | 0.18 g | |
| Isoleucine | 0.21 g | |
| Leucine | 0.39 g | |
| Lysine | 0.17 g | |
| Methionine | 0.1 g | |
| Cystine | 0.11 g | |
| Phenylalanine | 0.29 g | |
| Tyrosine | 0.17 g | |
| Valine | 0.25 g | |
| Histidine | 0.13 g | |
| Fat | 15.6 g | |
| Monounsaturated | 3.5 g | |
| Polyunsaturated | 8.8 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 7.7 g | |
| Saturated | 2.4 g | |
| Trans-Fats | 0.1 g | |
| Cholesterol | 0 mg | |
| Calcium | 63.8 mg | 6% |
| Copper | 0.18 mg | 20% |
| Iron | 2.7 mg | 15% |
| Magnesium | 41.7 mg | 13% |
| Manganese | 0.62 mg | 34% |
| Phosphorus | 89.1 mg | 13% |
| Potassium | 421 mg | 9% |
| Selenium | 14.4 µg | 26% |
| Sodium | 31 mg | |
| Zinc | 0.58 mg | 7% |
| Thiamin (vitamin B1) | 0.52 mg | 47% |
| Riboflavin (vitamin B2) | 0.27 mg | 25% |
| Niacin (vitamin B3) | 3.7 mg | 27% |
| Pantothenic acid (vitamin B5) | 0.89 mg | 18% |
| Pyridoxine (vitamin B6) | 0.22 mg | 17% |
| Folate (vitamin B9) | 117 µg | 29% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 5.7 mg | 1% |
| Vitamin A | 603 µg | 86% |
| Vitamin C | 13.6 mg | 18% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 2.3 mg | 15% |
| Vitamin K | 29.3 µg | 33% |
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
0.2 kg CO2e a serving: lower than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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