IRIO

Irio is a flavorful Kenyan dish made from mashed potatoes, peas, and corn, often enjoyed as a nutritious and filling meal. This version combines spices and fresh vegetables for a delicious twist.

IRIO

Nutrition Information Per Serving

213g
Calories
5g
Protein
39g
Carbs
5g
Fat
5g
Fiber

IRIO

#vegetarian#Kenyan#comfort food#healthy#mashed
Prep15 min
Cook30 min
Yields4 servings
Difficultymedium

Ingredients

  • 500g potatoes, peeled and cubed
  • 1 cup green peas (fresh or frozen)
  • 1 cup corn (fresh or frozen)
  • 1 onion, finely chopped
  • 2 cloves garlic, minced
  • 1 teaspoon ginger, minced
  • 2 tablespoons vegetable oil
  • 1 teaspoon cumin powder
  • 1 teaspoon paprika
  • Salt and pepper to taste
  • Fresh coriander for garnish (optional)

Preparation

  • 1.

    Boil the potatoes in salted water until tender, about 15-20 minutes. Drain and set aside.

  • 2.

    In a large skillet, heat the vegetable oil over medium heat. Add the chopped onion and sauté until golden brown, about 5 minutes.

  • 3.

    Stir in the minced garlic and ginger, cooking for another minute until fragrant.

  • 4.

    Add the green peas and corn to the skillet, followed by cumin, paprika, salt, and pepper. Stir and cook for 5-7 minutes until all the vegetables are heated through.

  • 5.

    Mash the boiled potatoes and then fold in the sautéed vegetable mixture. Mix well until combined and creamy. Adjust seasoning if necessary.

  • 6.

    Serve warm, garnished with fresh coriander if desired.

Complete Nutrition Information

Macronutrients

Fiber:5.3g
Sugar:3.4g
Added Sugar:0g
Saturated Fat:0.6g
Trans Fat:0g
Cholesterol:0mg
Sodium:150mg

Vitamins

Vitamin A:2mcg
Vitamin C:11.3mg
Vitamin D:0mcg
Vitamin E:0.6mg
Vitamin K:6.2mcg
Thiamin (B1):0.2mg
Riboflavin (B2):0.1mg
Niacin (B3):1.4mg
Vitamin B6:0.2mg
Folate:38mcg
Vitamin B12:0mcg

Minerals

Calcium:20mg
Iron:1.1mg
Magnesium:30mg
Phosphorus:67mg
Potassium:565mg
Zinc:0.5mg
Copper:0.2mg
Manganese:0.4mg
Selenium:1.2mcg

Recipe Generator

Checking limits...

Tell us your preferences and we will create a personalized IRIO for you

Nearby Restaurants

You Might Also Like