Recipes · Indonesian · Desserts
Kolak (Banana and Sweet Potato in Coconut Milk)
One serving has 403 kcal and 4 g protein, and at least a fifth of a woman's daily need of manganese (54%), vitamin A (45%), copper (39%), magnesium (26%), iron (22%) and pyridoxine (21%). Ready in 30 minutes.
- Preparation: 10 min
- Cooking: 20 min
- Makes: 1 serving (286 g)
- Difficulty: Easy
- Diets: Vegan, Gluten-free, Dairy-free
- Contains: alcohol
Ingredients
- 60 g Plantains, ripe, raw
- 40 g Sweet potato, raw
- 100 g Coconut milk, canned
- 25 g Sugar, brown
- 1 g Vanilla extract
- 60 g Water
- 0.3 g Salt
Method
- Peel and cut the plantain and sweet potato into bite-sized chunks.
- Combine the coconut milk, brown sugar, standing in for palm sugar, vanilla extract, standing in for pandan leaf, water and salt in a pot and bring to a gentle simmer.
- Add the sweet potato first, since it takes longer, and simmer for 8-10 minutes until nearly tender.
- Add the plantain and simmer for a further 8-10 minutes until both are tender and the coconut milk has slightly thickened.
- Stir gently so the coconut milk doesn't split, keeping the heat low.
- Serve warm in small bowls, as a comforting dessert soup.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 403 kcal | 19% |
| Carbohydrates | 54.6 g | |
| Water | 204 mL | |
| Fiber | 2.2 g | 8% |
| Protein | 3.5 g | 7% |
| Tryptophan | 0.04 g | |
| Threonine | 0.11 g | |
| Isoleucine | 0.1 g | |
| Leucine | 0.19 g | |
| Lysine | 0.12 g | |
| Methionine | 0.05 g | |
| Cystine | 0.05 g | |
| Phenylalanine | 0.14 g | |
| Tyrosine | 0.08 g | |
| Valine | 0.16 g | |
| Histidine | 0.06 g | |
| Fat | 21.6 g | |
| Monounsaturated | 0.91 g | |
| Polyunsaturated | 0.24 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.24 g | |
| Saturated | 18.9 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 54.5 mg | 5% |
| Copper | 0.35 mg | 39% |
| Iron | 4 mg | 22% |
| Magnesium | 80.6 mg | 26% |
| Manganese | 0.98 mg | 54% |
| Phosphorus | 135 mg | 19% |
| Potassium | 682 mg | 15% |
| Selenium | 1.4 µg | 3% |
| Sodium | 163 mg | |
| Zinc | 0.81 mg | 10% |
| Thiamin (vitamin B1) | 0.09 mg | 8% |
| Riboflavin (vitamin B2) | 0.07 mg | 6% |
| Niacin (vitamin B3) | 1.3 mg | 9% |
| Pantothenic acid (vitamin B5) | 0.69 mg | 14% |
| Pyridoxine (vitamin B6) | 0.27 mg | 21% |
| Folate (vitamin B9) | 31.9 µg | 8% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 22.1 mg | 5% |
| Vitamin A | 317 µg | 45% |
| Vitamin C | 13 mg | 17% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.1 mg | 1% |
| Vitamin K | 18 µg | 20% |
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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