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Champ
An Irish recipe for mashed potatoes cooked with salad onions.
What you need
- 750 g potatoes, peeled and cut into even-sized pieces. Select a floury variety such as King Edward, Desiree or Maris Piper
- 6 salad onions, trimmed and chopped
- 300 ml milk
- seasoning
- 40 g butter
Method
Put the potatoes into a pan of cold water. Bring to the boil and simmer for 20 min or until cooked.
While the potatoes are cooking, put the chopped salad onions into a pan with the milk. Bring to the boil, reduce heat and simmer for 20 min.
Drain the poatoes. Mash with a potato masher or fork. Add the milk and onions and extra milk, if necessary, for a firm and creamy mash. Season to taste.
Put a mound of potato onto each plate. Make a well in the centre of each mound and put a lump of butter into the centre.
To eat, fork up some of the potato from around the edge and dip into the butter.
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Preparation 15 minutes Cook 25 minutes Total 40 minutes -
Energy 270 kcal/serving Fat 3.32 g/serving Carbohydrates 158.49 g/serving Glycaemic Index 43 Glycaemic Load 17.15 
Serving suggestion
Cook's tip
Leeks or cabbage could be used instead of salad onions.
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 1130 | 380 | 10475 | 8350 |
| Energy (kcal) | 270 | 90.8 | 2500 | 2000 |
| Protein (g) | 7.44 | 2.50 | ||
| Carbohydrate (g) | 39.6 | 13.3 | 345 | 275 |
| Fat (g) | 9.88 | 3.32 | 95 | 70 |
| Fat (saturated) (g) | 6.06 | 2.04 | ||
| Fibre (g) | 3.58 | 1.20 | ||
| Sodium (mg) | 143 | 48.1 | ||
| Salt (equivalent) (g) | 0.36 | 0.12 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 131 | 44.2 | 800 |
| Vitamin B-12 (µg) | 0.31 | 0.10 | 1 |
| Vitamin B-6 (mg) | 0.54 | 0.18 | 2 |
| Vitamin C (mg) | 42.0 | 14.1 | 60 |
| Vitamin D (µg) | 7.47 | 2.51 | 266 |
| Vitamin E (mg) | 0.30 | 0.10 | 10 |
| Zinc (mg) | 1.14 | 0.38 | 15 |
| Calcium (mg) | 142 | 48.0 | 800 |
| Folate (mcg) | 42.9 | 14.4 | 200 |
| Iron (mg) | 1.82 | 0.61 | 14 |
| Magnesium (mg) | 55.3 | 18.6 | 300 |
| Niacin (mg) | 2.98 | 1.00 | 18 |
| Pantothenic acid (mg) | 1.00 | 0.34 | 6 |
| Riboflavin (mg) | 0.24 | 0.08 | 1.6 |
| Phosphorous (mg) | 183 | 61.7 | 800 |
| Thiamin (mg) | 0.21 | 0.07 | 1.4 |
This recipe is:
Demi-veg- Vegetarian
Citrus free
Corn-free
Egg free
Gluten free
Peanut free
Shellfish free
Wheat free
Yeast free
What the text colours mean:
- Low in fat
- High in fibre
- Rich source
- Known source
This recipe is estimated to provide the nutritional content shown alongside.
The following ingredients were not included in the calculations because their contribution to nutrition is negligible seasoning or unavailable
IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.
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