Gnocchi

Good nutritional profile

Italian potato dumplings in tomato and basil sauce with parmesan.

Gnocchi — photo 1

Gnocchi are soft Italian dumplings of riced boiled potato, flour and egg, boiled for 2-3 minutes; this version is served with a tomato, garlic and basil sauce and grated parmesan. A 350 g plate has about 480 kcal, mostly from starch, with 11 g of fat and 15 g of protein. Stirring spinach or zucchini into the sauce adds fiber for few extra calories.

Macronutrients Distribution

Protein: 4.2g (13.4%)
Fat: 3.1g (9.9%)
Carbs: 24g (76.7%)
Fiber: 1.9g

Basic Nutritional Info

NutrientValueDV
Protein4.2g7.5%
Fat3.1g4.4%
Carbs24g8.0%
Simple Sugars8.4gEstimate
Complex Carbs13.7gEstimate
Fiber1.9g7.6%
Water67g2.7%
Calories1386.1%

Glycemic Index

Low (0-55) Medium (56-69) High (70+)
65

Click to view full GI ranking →

Fatty Acids Composition

Fatty AcidAmountUnitDV
Saturated0.75g3.8%
Monounsaturated1.73g6.9%
Polyunsaturated0.41g3.2%
Omega-30.123gEstimate
DHA2mg0.2%
Omega-60.287gEstimate
Trans0g0.0%

Antioxidants

Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.

Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.

CompoundAmountUnit
Vitamin C9.17mg
Vitamin E0.64mg
Selenium7.07mcg

Vitamins

VitaminAmountUnitDV
vitamin A13mcg1.4%
vitamin B10.09mg7.5%
vitamin B20.051mg3.9%
vitamin B31.23mg7.7%
vitamin B60.206mg12.1%
vitamin B912.9mcg3.2%
vitamin B120.051mcg2.1%
vitamin C9.17mg10.2%
vitamin D0.073 (3 IU)mcg0.5%
vitamin E0.641mg4.3%
vitamin K5.11mcg4.3%

Minerals

MineralAmountUnitDV
calcium42.3mg4.2%
iron0.801mg4.5%
magnesium21.5mg5.4%
phosphorus69.3mg9.9%
potassium296mg11.4%
sodium325mg14.1%
zinc0.441mg4.0%
copper0.172mg19.1%
manganese0.236mg10.3%
selenium7.07mcg12.9%

Essential Amino Acids

Amino AcidAmountUnitDVDIAAS
Histidine 103mg14.7%112%
Isoleucine 167mg11.9%97%
Leucine 293mg10.7%83%
Lysine limiting210mg10.0%76%
Methionine 146mg13.9%110%
Phenylalanine 347mg19.8%147%
Threonine 136mg13.0%95%
Tryptophan 54mg19.3%142%
Valine 210mg11.5%91%

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Values per 100 g

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Allergens

GlutenDairyEggs

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Main Difficulty: Medium Servings: 4 Total: 90 min

Ingredients

  • Floury potatoes 800 g
  • All-purpose flour 220 g
  • Egg 1 large
  • Salt 1 tsp
  • Crushed tomatoes 400 g
  • Olive oil 2 tbsp
  • Garlic 2 cloves
  • Fresh basil 5 g
  • Parmesan, grated 30 g
Prep
40 min
Cook
50 min

Instructions

  1. 1

    Boil the unpeeled potatoes in salted water for 30-40 minutes, until tender all the way through, then drain.

  2. 2

    Peel the potatoes while still hot, press them through a potato ricer onto a floured work surface and let the steam escape for 5 minutes.

  3. 3

    Meanwhile, heat the olive oil in a saucepan over medium heat, cook the sliced garlic for 1 minute, add the crushed tomatoes and a pinch of salt and simmer for 15 minutes. Tear in the basil.

  4. 4

    Add the beaten egg, the salt and most of the flour to the potatoes and knead briefly into a soft, smooth dough, adding the rest of the flour only if it is sticky.

  5. 5

    Divide the dough into 4 pieces, roll each into a rope about 2 cm thick and cut it into 2 cm pieces.

  6. 6

    Cook the gnocchi in batches in a large pot of gently boiling salted water and lift them out with a slotted spoon about 1 minute after they float.

  7. 7

    Toss the gnocchi gently with the tomato sauce and serve sprinkled with the parmesan.