Tatws Pum Munud, or "Five-Minute Potatoes" in Welsh, is a traditional dish that reflects the hearty and simple cuisine of Wales. The recipe features stewed potatoes, carrots, and onions, creating a comforting and satisfying meal. Historically, this dish was popular among Welsh farmers and families due to its affordability, ease of preparation, and use of readily available ingredients from the garden or local market.

The name "Tatws Pum Munud" originates from the cooking method, which involves simmering the vegetables together for about five minutes, hence the term "Five-Minute Potatoes." Over time, variations of the recipe have emerged, with some adding meat like bacon or sausage for extra flavor and richness.

Today, Tatws Pum Munud continues to be a beloved dish in Welsh households and is cherished for its wholesome taste, rustic charm, and connection to the culinary heritage of Wales.

Ingredients:

- Potatoes

- Carrots

- Onions

- Salt and pepper to taste

- Optional: meat such as bacon or sausage

Preparation:

1. Peel and chop the potatoes, carrots, and onions into bite-sized pieces.

2. If using meat, cook it in a separate pan until browned.

3. In a large pot, combine the chopped vegetables and meat (if using).

4. Add enough water to cover the vegetables.

5. Season with salt and pepper to taste.

6. Bring to a boil, then reduce heat and simmer for about 15-20 minutes or until the vegetables are tender.

7. Serve hot as a delicious and comforting Welsh stew.

Nutrition Value:

1. Potatoes:

  - Calories: Approximately 110 calories per medium-sized potato (about 150 grams).

  - Carbohydrates: Around 26 grams, mainly in the form of starch and fiber.

  - Protein: About 3 grams.

  - Fat: Very low, less than 0.5 grams.

  - Sodium: Negligible amount unless added during cooking.

  - Cholesterol: None.

  - Vitamins: Rich in vitamin C, vitamin B6, potassium, and folate.

  - Minerals: Contains potassium, magnesium, and iron.

  - Nutritional Benefit: Potatoes provide energy from carbohydrates, fiber for digestive health, and essential vitamins and minerals for overall well-being.

2. Carrots:

  - Calories: Approximately 25 calories per medium-sized carrot (about 61 grams).

  - Carbohydrates: Around 6 grams, mainly in the form of natural sugars and fiber.

  - Protein: About 0.6 grams.

  - Fat: Very low, less than 0.2 grams.

  - Sodium: Minimal unless added during cooking.

  - Cholesterol: None.

  - Vitamins: High in vitamin A, vitamin K1, and vitamin C.

  - Minerals: Contains potassium, calcium, and phosphorus.

  - Nutritional Benefit: Carrots are excellent for eye health due to their high vitamin A content, and they also contribute to skin health, immune function, and heart health.

3. Onions:

  - Calories: Approximately 44 calories per medium-sized onion (about 110 grams).

  - Carbohydrates: Around 10 grams, primarily from sugars and fiber.

  - Protein: About 1 gram.

  - Fat: Very low, less than 0.2 grams.

  - Sodium: Low, naturally occurring.

  - Cholesterol: None.

  - Vitamins: Rich in vitamin C, vitamin B6, and folate.

  - Minerals: Contains potassium, manganese, and phosphorus.

  - Nutritional Benefit: Onions provide antioxidants, anti-inflammatory compounds, and nutrients that support heart health, immune function, and bone health.

4. Salt and Pepper (to taste):

  - Salt provides sodium, essential for fluid balance and nerve function but should be used in moderation.

  - Pepper adds flavor without significant nutritional value.

  - Nutritional Benefit: Enhances taste and palatability of dishes.

5. Optional: Meat such as Bacon or Sausage:

  - Calories, protein, fat, and sodium content will vary depending on the type and quantity of meat used.

  - Typically high in protein and fat, with added sodium and cholesterol.

  - Nutritional Benefit: Adds protein, flavor, and texture to the dish but should be consumed in moderation due to potential health concerns related to saturated fat and sodium intake.