Machuquillo (Plantain Mash)

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
6%
Machuquillo (Plantain Mash)
Download PDF
Side Dish
45 min.
4
141kcal

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Ingredients

  • 1  garlic clove minced
  • 1 tablespoon olive oil 
  • 2 medium plantains peeled thinly sliced
  • 0.5 teaspoon salt 

Equipment

  • bowl
  • potato masher

Directions

  1. Cook plantain slices in boiling water for 15 minutes or until tender; drain.
  2. Place plantains, oil, salt, and garlic in a bowl; mash with a potato masher until smooth.
  3. Serve immediately.

Nutrition Facts

Calories141kcal
Protein3.14%
Fat22.25%
Carbs74.61%

Properties

Glycemic Index
7.5
Glycemic Load
0.07
Inflammation Score
-7
Nutrition Score
6.3986956321675%

Flavonoids

Myricetin
0.01mg
Quercetin
0.01mg

Nutrients percent of daily need

Calories:141.25kcal
7.06%
Fat:3.82g
5.87%
Saturated Fat:0.48g
3.02%
Carbohydrates:28.8g
9.6%
Net Carbohydrates:27.26g
9.91%
Sugar:15.67g
17.41%
Cholesterol:0mg
0%
Sodium:294.46mg
12.8%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:1.21g
2.42%
Vitamin K:27.9µg
26.57%
Vitamin C:16.7mg
20.24%
Vitamin A:1011.42IU
20.23%
Potassium:438.97mg
12.54%
Vitamin B6:0.23mg
11.29%
Magnesium:32.42mg
8.1%
Manganese:0.14mg
7.11%
Fiber:1.54g
6.15%
Folate:19.71µg
4.93%
Vitamin B2:0.07mg
4.05%
Vitamin B1:0.06mg
3.8%
Copper:0.07mg
3.43%
Vitamin E:0.5mg
3.36%
Vitamin B3:0.61mg
3.03%
Phosphorus:29.79mg
2.98%
Iron:0.53mg
2.93%
Vitamin B5:0.27mg
2.73%
Selenium:1.45µg
2.07%
Zinc:0.18mg
1.2%
Side DishGluten FreeDairy FreeLacto Ovo VegetarianPrimalWhole 30PaleolithicVegan
Source:My Recipes

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