Recipes · Kenyan · Side Dishes
Irio, Kenyan Style
One serving has 310 kcal and 11 g protein, and at least a fifth of a woman's daily need of vitamin K (124%), copper (111%), manganese (74%), vitamin C (71%), pyridoxine (49%) and iron (44%). Ready in 20 minutes.
- Preparation: 10 min
- Cooking: 10 min
- Makes: 1 serving (407 g)
- Difficulty: Easy
- Diets: Flexitarian, Vegetarian
- Contains: dairy
Ingredients
- 200 g Potatoes, raw, skin
- 66.7 g Water, tap
- 53.3 g Green peas, raw
- 0.5 g Salt, table
- 53.3 g Corn, sweet, white, raw
- 20 g Spinach, raw
- 13.3 g Butter, NFS
- 0.3 g Spices, pepper, black
Method
- Prepare Potatoes: Peel and chop the 600g potatoes into large chunks.
- Prepare Spinach: Wash and chop the 60g spinach.
- Serve Hot: Serve the Irio hot as a side dish or light meal. Enjoy!
- Prepare Peas: If using fresh peas, remove them from their pods. You will need 160g peas.
- Cook Potatoes: Add the chopped potatoes to a saucepan over medium heat. Add 480ml water and cover the pan. Allow the water to become hot.
- Cook Peas and Potatoes: Once the water is hot, add the peas and 5-6g salt to the saucepan. Cover the pan and cook the potatoes and peas until they are fully cooked, about 8-10 minutes.
- Remove Potatoes and Peas: Using a slotted spoon, remove the cooked potatoes and peas into a mixing bowl. Avoid transferring the water.
- Cook Spinach: In the remaining hot water, add the chopped spinach. Cook for 2-3 minutes until the spinach wilts.
- Mash Potatoes and Peas: Mash the cooked potatoes and peas together in the mixing bowl until smooth.
- Add Spinach: Add the wilted spinach to the mashed mixture and mash further to combine.
- Add Sweet Corn and Seasoning: Add 160g of cooked sweet corn, 30-45g butter, and 1g of pepper powder. Mix everything well. Adjust the salt if needed.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 310 kcal | 15% |
| Carbohydrates | 43.4 g | |
| Water | 336 mL | |
| Fiber | 9.9 g | 33% |
| Protein | 10.5 g | 22% |
| Tryptophan | 0.01 g | |
| Threonine | 0.07 g | |
| Isoleucine | 0.07 g | |
| Leucine | 0.19 g | |
| Lysine | 0.07 g | |
| Methionine | 0.04 g | |
| Cystine | 0.01 g | |
| Phenylalanine | 0.08 g | |
| Tyrosine | 0.07 g | |
| Valine | 0.1 g | |
| Histidine | 0.05 g | |
| Fat | 12.1 g | |
| Monounsaturated | 2.5 g | |
| Polyunsaturated | 0.85 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.74 g | |
| Saturated | 6.3 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 31.3 mg | |
| Calcium | 94.2 mg | 9% |
| Copper | 1 mg | 111% |
| Iron | 7.8 mg | 44% |
| Magnesium | 103 mg | 33% |
| Manganese | 1.3 mg | 74% |
| Phosphorus | 192 mg | 27% |
| Potassium | 1,223 mg | 26% |
| Selenium | 1.9 µg | 3% |
| Sodium | 319 mg | |
| Zinc | 1.7 mg | 21% |
| Thiamin (vitamin B1) | 0.31 mg | 28% |
| Riboflavin (vitamin B2) | 0.22 mg | 20% |
| Niacin (vitamin B3) | 4.2 mg | 30% |
| Pantothenic acid (vitamin B5) | 1 mg | 20% |
| Pyridoxine (vitamin B6) | 0.64 mg | 49% |
| Folate (vitamin B9) | 117 µg | 29% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 21.5 mg | 5% |
| Vitamin A | 178 µg | 25% |
| Vitamin C | 53 mg | 71% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.52 mg | 3% |
| Vitamin K | 111 µg | 124% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.4 kg CO2e a serving: higher than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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