Persian food, Persian Recipes, Aashpazi
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 Kumpir Recipe
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KUMPIR

2 Russet Potatoes 3.5 oz (100g) Green Onion (1 Bunch) 4 oz (113g) Beef Sausage 2 oz (56g) Mozzarella Cheese 1 oz (28g) Olives 2 Cucumber Pickles 1 Can Kernel Corn (4 oz / 113g) 1 Can Green Peas (4 oz / 113g) Dried Oregano, Salt Ketchup Mayonnaise PREPARATIONS: 1- Dice the sausages, green onions, olives and pickles. DIRECTIONS: 1- Wrap the potatoes with aluminum foil. 2- Preheat oven to 400º F (204º C), bake the potatoes for an hour. 3- Remove the potatoes from oven, unwrap the potatoes and place them back into oven. Bake for another 10 minutes over 400º F. 4- Transfer the sausages to a small pot, add water. Bring the water to a boil and continue boiling for 5 minutes or until the sausages are cooked. 5- Cut the baked potatoes in half. Place them in a small bowl. 6- Scoop out the potatoes. 7- Sprinkle a pinch of salt. 8- Stir in the mozzarella cheese (1 oz / 28g) and butter and scoop the potato flash back into the potato cups. 9- Fill up the potatoes with chopped green onions, diced pickles, green peas, corn, and sliced olives. 10- Sprinkle with oregano. 11- Garnish with ketchup and mayonnaise and enjoy.

CALORIES & NUTRITION

KUMPIR CALORIES & NUTRITION VALUES

Kumpir (Stuffed Baked Potato) contains very high amounts of vitamin B6 and vitamin C. Potatoes are a good source of vitamin B6. Russet potato contains more than 31 percent vitamin B6. Potatoes can lower blood pressure and they're very beneficial to our cardiovascular system. Kumpir can either be served as main corse or as a side dish or sometimes even a starter (depending on the size of the potato and the recipe). Kumpir contains 24 percent vitamin C and about 6 percent Iron. Since we're not frying the potato, it can actually be very helpful to our body. One serving of Kumpir (3.5 oz / 100g) has 110 calories (48 calories from fat), 5.3g total fat (2.0g saturated fat), 10mg cholesterol, 269mg potassium and 11.6g carbohydrates (2.2g dietary fiber, 1.8g sugar). One serving of kumpir has 4.8g protein. Depending on the size of the potatoes, each kumpir may weigh about 14 to 16 oz (397g to 454g). Therefore each kumpir may have about 450 calories (192 calories from fat).

nutritional facts

Serving Size 100g
Amount Per Serving
Calories 110  Calories from fat 48
Daily Value*
Total Fat 5.3g8%
Saturated Fat 2.0g  10%
Cholesterol 10mg3%
Sodium 424mg18%
Potassium 269mg8%
Total Carbohydrates 11.6g4%
Dietary Fiber 2.2g  9% Sugars 1.8g
Protein 4.8g





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