African Irio Recipe

Name: African Irio Recipe
Yield: 1
Cuisine: African

Recipe By Slurrp

A classic Kenyan dish that is a hearty combination of mashed sweet potatoes,peas,corn and sometimes spinach.

4.7

14 Rating -

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Ingredients for African Irio Recipe

2.50 pound Potatoes
1.50 cup green peas
1.50 cup Corn
2 tablespoon Butter
As required salt and pepper

Directions: African Irio Recipe

step 1

STEP 1.Peel off the potatoes and cut into 4 pieces and In a cooking pot add potatoes,peas,corn and add enough water to cover it.

step 4

STEP 1.Cook it at low flame until potatoes are cooked Drain the water of the pot and mash all season it with salt and black pepper

Nutrition
value

1101

calories per serving

7 g Fat41 g Protein209 g Carbs54 g FiberOther

Current Totals

Fat
7g
Protein
41g
Carbs
209g
Fiber
54g

MacroNutrients

Carbs
209g
Protein
41g
Fiber
54g

Fats

Fat
7g

Vitamins & Minerals

Calcium
407mg
Iron
14mg
Vitamin A
279mcg
Vitamin B1
2mg
Vitamin B2
< 1mg
Vitamin B3
20mg
Vitamin B6
2mg
Vitamin B9
423mcg
Vitamin B12
0mcg
Vitamin C
415mg
Vitamin E
2mg
Copper
2mcg
Magnesium
431mg
Manganese
4mg
Phosphorus
601mg
Selenium
10mcg
Zinc
10mg

Percent Daily Values are based on a 2000 calorie diet. All nutritional information presented are estimates and not meant to substitute professional dietary advice or treatment

Recipe By Slurrp