Potatoes mash easily when hot, so do this before they cool down. Tomato concasse means peeled, seeds removed and cut.
Calories
87kcal
Carbs
14.8g
Protein
3.4g
Fat
2.4g
Sodium
30mg
Ingredients
Main
Others
Onion 15, Green Bell Pepper 15g, Eggplant 10g, Zucchini 18g, Button Mushroom 8g, Chopped Garlic 2g, Tomato Concasse 10g, Potato 50g, Olive Oil 1g, Chicken Broth 15g, Tomato Paste 8g, Fresh Cream 5g, Milk 8g, Salt, to taste, Pepper to taste
Finding these ingredients in the US
- ZucchiniKorean zucchini (aehobak) is sweeter with thinner skin; regular zucchini works fine in most dishes.
Nutrition Facts
Per 100g of main ingredientsOnion
- Contains dietary fiber (1.6g) — can support digestion and help you feel full
Green Bell Pepper
- Rich in vitamin C (60mg) — acts as an antioxidant and helps you absorb iron
- Rich in vitamin B2 (0.16mg) — supports energy metabolism and healthy skin
Eggplant
- Rich in dietary fiber (2.7g) — can support digestion and help you feel full
- Rich in vitamin B2 (0.16mg) — supports energy metabolism and healthy skin
Zucchini
- Rich in vitamin C (40mg) — acts as an antioxidant and helps you absorb iron
- Rich in calcium (61mg) — a key building block of bones and teeth
Button Mushroom
- Rich in vitamin B3 (niacin) (3.4mg) — supports energy metabolism and skin health
- Rich in vitamin B2 (0.35mg) — supports energy metabolism and healthy skin
Chopped Garlic
- Rich in dietary fiber (3.8g) — can support digestion and help you feel full
- Rich in potassium (530mg) — helps balance sodium and supports muscle function
Potato
- Rich in vitamin C (31mg) — acts as an antioxidant and helps you absorb iron
- Rich in potassium (590mg) — helps balance sodium and supports muscle function
Milk
- Rich in calcium (120mg) — a key building block of bones and teeth
Source: RDA National Standard Food Composition Table. General nutritional info, not a claim of medical benefit.
Instructions
Follow the steps to see at a glance when and how each ingredient is used.
🔍Chop the garlic, and cube the onion, green bell pepper, eggplant, zucchini, and button mushroom into 1cm pieces.
🔍Blanch the tomato in boiling water, peel, deseed, and cut to the same size as the other vegetables.
🔍Peel the potato, cut into large pieces, boil, then once fully cooked, dry in the oven, mash, and add milk, fresh cream, salt, and pepper.
🔍Heat oil in a pan and stir-fry the onion until translucent, then add garlic and tomato paste and stir-fry, and add green bell pepper, eggplant, pumpkin, button mushroom, and tomato and stir-fry.
🔍Once the vegetables soften, add chicken broth and boil once more, and season with salt and pepper.
🔍Lay the finished mashed potato on a plate and top with vegetable stew.