African Irio

African Irio Recipe

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About African Irio Recipe:

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

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  • 5 Ingredients
Ingredients
Adjust Servings :
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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
Nutrition
  • 7g Fat(2.18%)
  • 41g Protein(13.05%)
  • 209g Carbs(66.85%)
  • 54g Fiber(17.30%)
  • Other(0.61%)
Current Totals
  • Fat
  • Protein
  • Carbs
  • Fiber
MacroNutrients
  • Carbs
  • Protein
  • Fiber
Fats
  • Fat
Vitamins & Minerals
  • Calcium
  • Iron
  • Vitamin A
  • Vitamin B1
  • Vitamin B2
  • Vitamin B3
  • Vitamin B6
  • Vitamin B9
  • Vitamin B12
  • Vitamin C
  • Vitamin E
  • Copper
  • Magnesium
  • Manganese
  • Phosphorus
  • Selenium
  • Zinc

* 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

Directions

How to Make African Irio Recipe

step 1

STEP 01

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 01

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