Sweet Plantain and Potato Hash

Vegetarian
Gluten Free
Dairy Free
Popular
Health score
32%
Sweet Plantain and Potato Hash
45 min.
4
438kcal

Suggestions

Ingredients

  • servings avocado for serving
  •  garlic cloves minced
  • 0.5 teaspoon ground cumin 
  • cup onion finely chopped
  •  plantains ripe peeled cut into cubes
  • servings poached eggs for serving
  • small bell pepper red finely chopped
  • large red-skinned potato cut into inch cubes
  • servings salt and pepper 
  •  scallions chopped
  • tablespoons vegetable oil 

Equipment

  • bowl
  • sauce pan
  • pot

Directions

  1. Put the red potato in a pot and add water to cover. Bring the water to a boil over high heat, reduce the heat to medium-high and cook until the potatoes are almost tender, about 10 minutes.
  2. Drain and set aside.Meanwhile, in a large sauce pan over medium-high heat, warm the oil.
  3. Add the bell pepper, onion, garlic, scallions and sauté until the onion is translucent, about 2 minutes.
  4. Add the plantains, spreading them in a single layer. Reduce the heat to medium and cook, stirring occasionally, until the plantains start to brown and the pepper is soft, about 3 minutes.
  5. Add the potatoes and cumin. Season with salt and pepper and cook, stirring, until the potatoes start to break down, about 1 minute.Divide the hash among individual plates or bowls.
  6. Place an egg on top of each serving of hash, garnish with diced avocado and serve immediately.

Nutrition Facts

Calories438kcal
Protein5.08%
Fat42.51%
Carbs52.41%

Properties

Glycemic Index
41.5
Glycemic Load
2.02
Inflammation Score
-10
Nutrition Score
28.935652131296%

Flavonoids

Cyanidin
0.33mg
Epicatechin
0.37mg
Epigallocatechin 3-gallate
0.15mg
Luteolin
0.12mg
Isorhamnetin
2mg
Kaempferol
0.35mg
Myricetin
0.04mg
Quercetin
8.83mg

Nutrients percent of daily need

Calories:437.63kcal
21.88%
Fat:22.21g
34.17%
Saturated Fat:3.26g
20.4%
Carbohydrates:61.63g
20.54%
Net Carbohydrates:49.15g
17.87%
Sugar:24.79g
27.55%
Cholesterol:3.7mg
1.23%
Sodium:243.71mg
10.6%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.97g
11.94%
Vitamin A:19102.09IU
382.04%
Vitamin C:72.36mg
87.71%
Vitamin K:74.88µg
71.31%
Fiber:12.47g
49.9%
Vitamin B6:0.86mg
42.88%
Potassium:1474.27mg
42.12%
Manganese:0.83mg
41.71%
Folate:126.46µg
31.61%
Vitamin B5:2.59mg
25.9%
Vitamin E:3.62mg
24.12%
Magnesium:94.36mg
23.59%
Copper:0.43mg
21.62%
Vitamin B3:3.96mg
19.81%
Vitamin B2:0.33mg
19.48%
Vitamin B1:0.26mg
17.02%
Phosphorus:153.38mg
15.34%
Iron:2.13mg
11.82%
Zinc:1.28mg
8.52%
Calcium:69.42mg
6.94%
Selenium:2.71µg
3.87%