Irio Kenya
Discover the comforting flavors of Irio Kenya, a beloved traditional dish that brings the heartiness of mashed potatoes to life with vibrant green peas, sweet corn, and nutrient-packed spinach or kale. This Kenyan classic is not only quick to prepare, coming together in just 40 minutes, but also incredibly versatile, making it the perfect side dish for stews, grilled meats, or roasted vegetables. The combination of tender, mashed vegetables and leafy greens creates a nutritious and satisfying medley that’s naturally gluten-free and can easily be made vegan-friendly. Infused with a touch of butter (optional) for added creaminess, this dish is a true celebration of wholesome, earthy flavors. Perfect for dinner tables and culinary enthusiasts seeking an authentic taste of East Africa!
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Recipe Information
Ingredients
- 6 medium potatoes
- 1 cup fresh or frozen green peas
- 1 cup fresh or frozen corn kernels
- 2 cups spinach or kale
- 4 cups water
- 1 teaspoon salt
- 2 tablespoons butter or margarine (optional)
Instructions
Peel the potatoes and cut them into chunks for easier cooking.
In a large pot, bring 4 cups of water to a boil. Add the potato chunks, green peas, and corn kernels to the boiling water.
Cook the vegetables over medium heat for 15 minutes, or until the potatoes are tender when pierced with a fork.
While the potatoes cook, wash the spinach or kale thoroughly and chop the leaves into smaller pieces if needed.
Add the spinach or kale to the pot in the last 5 minutes of cooking, allowing the greens to wilt and cook through.
Drain the cooked vegetables and greens, reserving a small amount of the cooking liquid in case it is needed for mashing.
Mash the vegetables and greens together using a potato masher or fork until well combined but still slightly chunky. If the mixture seems too dry, add a bit of the reserved cooking liquid for a smoother texture.
Season the mash with salt to taste and stir in the butter or margarine, if using, for added richness.
Serve the Irio hot as a side dish with your favorite stew, grilled meat, or roasted vegetables. Enjoy!
Nutrition Facts
Calories |
1641 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 27.9 g | 36% | |
| Saturated Fat | 15.5 g | 78% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 62 mg | 21% | |
| Sodium | 2646 mg | 115% | |
| Total Carbohydrate | 317.9 g | 116% | |
| Dietary Fiber | 42.2 g | 151% | |
| Total Sugars | 35.6 g | ||
| Protein | 48.4 g | 97% | |
| Vitamin D | 0.4 mcg | 2% | |
| Calcium | 405 mg | 31% | |
| Iron | 19.5 mg | 108% | |
| Potassium | 7998 mg | 170% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
