Recipes · Kenyan · Side Dishes
Mukimo (Mashed Potatoes with Greens and Maize)
One serving has 248 kcal and 8 g protein, and at least a fifth of a woman's daily need of vitamin C (60%), pyridoxine (49%), copper (34%), manganese (33%), phosphorus (29%) and thiamin (29%). Ready in 35 minutes.
- Preparation: 10 min
- Cooking: 25 min
- Makes: 1 serving (399 g)
- Difficulty: Easy
- Diets: Vegetarian, Gluten-free
- Contains: dairy
Ingredients
- 150 g Potatoes, raw
- 40 g Corn, sweet, raw
- 30 g Peas, green, frozen
- 50 g Pumpkin leaves, raw
- 8 g Butter, unsalted
- 20 g Onions, raw
- 1 g Salt
- 100 g Water
Method
- Peel and chunk the potatoes and boil them with the water and a pinch of salt for 15 minutes until nearly tender.
- Add the corn, peas and pumpkin leaves to the same pot and cook for a further 8-10 minutes until everything is soft.
- Drain off any excess water, then mash everything together until well combined but still with a little texture.
- Stir in the butter, chopped onion and remaining salt.
- Serve warm, traditionally alongside a meat stew or greens.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 248 kcal | 12% |
| Carbohydrates | 40.8 g | |
| Water | 339 mL | |
| Fiber | 5.6 g | 19% |
| Protein | 7.8 g | 16% |
| Tryptophan | 0.08 g | |
| Threonine | 0.3 g | |
| Isoleucine | 0.29 g | |
| Leucine | 0.55 g | |
| Lysine | 0.42 g | |
| Methionine | 0.13 g | |
| Cystine | 0.07 g | |
| Phenylalanine | 0.33 g | |
| Tyrosine | 0.24 g | |
| Valine | 0.4 g | |
| Histidine | 0.15 g | |
| Fat | 7.5 g | |
| Monounsaturated | 2.1 g | |
| Polyunsaturated | 0.57 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.43 g | |
| Saturated | 4.3 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 17.2 mg | |
| Calcium | 54.7 mg | 5% |
| Copper | 0.31 mg | 34% |
| Iron | 3 mg | 17% |
| Magnesium | 79.3 mg | 26% |
| Manganese | 0.6 mg | 33% |
| Phosphorus | 205 mg | 29% |
| Potassium | 1,041 mg | 22% |
| Selenium | 2 µg | 4% |
| Sodium | 446 mg | |
| Zinc | 1 mg | 13% |
| Thiamin (vitamin B1) | 0.32 mg | 29% |
| Riboflavin (vitamin B2) | 0.17 mg | 15% |
| Niacin (vitamin B3) | 3.3 mg | 24% |
| Pantothenic acid (vitamin B5) | 0.95 mg | 19% |
| Pyridoxine (vitamin B6) | 0.64 mg | 49% |
| Folate (vitamin B9) | 77.2 µg | 19% |
| Cobalamin (vitamin B12) | 0.01 µg | 0% |
| Choline | 38.2 mg | 9% |
| Vitamin A | 138 µg | 20% |
| Vitamin C | 44.6 mg | 60% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.24 mg | 2% |
| Vitamin K | 12.1 µg | 13% |
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
0.3 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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