Your Recipe

Irio -Mashed Vegetables

Ingredient Amount Calories
Corn 236.59g 203kcal
Green Peas, raw (fresh) 236.59g 192kcal
Potatoes, raw, flesh and skin, white 1038g 716kcal
Watercress, raw 14.79g 2kcal
Butter without salt 14.79g 106kcal

Recipe Instructions:

INGREDIENTS
6 white potatoes
14.79 ml watercress, chopped
236.59 ml cooked peas (either fresh or frozen will work)
236.59 ml cooked corn (either fresh or frozen will work)
14.79 ml butter (I use light myself)
salt and pepper
DIRECTIONS
Peel potatoes and slice into thick wedges. Place in large pot of water and bring to a boil.
Cook until the potatoes are tender but not falling into a mush.
Pour off the water and begin to mash the potatoes by hand. Add in the watercress, peas and corn and mix everything until well combined.Season the mash with butter, salt and pepper to taste.
Serve hot.

Nutrition Facts
Portion Size 257 g | ml
Amount Per Portion 203
850
kcal
kilojoules
% Daily Value *
Total Fat 2.9g 4%
Saturated Fat 2.2g 11%
Sodium 37mg 2%
Total Carbohydrate 40g 15%
Dietary Fiber 7g 25%
Sugar 6.7g
Protein 7.7g 15%
Vitamin D 0mcg 0%
Calcium 30mg 2%
Iron 1.7mg 9%
Potassium 916mg 19%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
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Vitamins
Nutrient Amount DV
Vitamin A 39.337 mcg 4%
Thiamin [B1] 0.291 mg 24%
Riboflavin [B2] 0.136 mg 10%
Niacin [B3] 3.372 mg 21%
Pantothenic acid [B5] 0.779 mg 16%
Vitamin B6 0.458 mg 27%
Cobalamin [B12] 0.004 mcg 0%
Floate [B9] 73.628 mcg 0%
Vitamin C 35.257 mg 39%
Vitamin D 0 mcg 0%
Vitamin E 0.178 mg 1%
Vitamin K 19 mcg 16%
Betaine 0.346 mg 0%
Choline 39.983 mg 7%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 40.3 g 15%
Sugars 6.7 g 13%
Dietary fiber 7 g 25%
Carbohydrate 40.3 g 0%
Net carbs 33.6g
Aminoacids
Nutrient Amount DV
Alanine 0.303 g 0%
Arginine 0.367 g 0%
Aspartic acid 0.974 g 0%
Cysteine 0.058 g 0%
Glutamic acid 1.047 g 0%
Glycine 0.205 g 0%
Histidine 0.127 g 0%
Isoleucine 0.225 g 0%
Leucine 0.409 g 0%
Lysine 0.334 g 0%
Methionine 0.105 g 0%
Phenylalanine 0.256 g 0%
Proline 0.276 g 0%
Serine 0.24 g 0%
Threonine 0.23 g 0%
Tryptophan 0.054 g 0%
Tyrosine 0.175 g 0%
Valine 0.316 g 0%
Minerals
Nutrient Amount DV
Calcium 29.77 mg 2%
Copper 0.3 mg 33%
Fluoride 0.07 mcg 0%
Iron 1.69 mg 9%
Magnesium 64.5 mg 15%
Manganese 0.48 mg 21%
Phosphorus 187.01 mg 15%
Potassium 915.51 mg 19%
Selenium 1.51 mcg 3%
Sodium 36.85 mg 2%
Zinc 1.17 mg 11%
Other
Nutrient Amount DV
Water 204.925 g 0%
Ash 2.246 g 0%