Irio (Kenya)


Food.com
30 mins (prep 15, cooking 15)
7 ingredients
6 servings
Native to Kenya, this mash combines potatoes with watercress, peas and corn. Easy to prepare and delicious.

Categories:  side-dish , <-30-mins , easy , african , equipment , potato , vegetable , stove-top , corn , time-to-make ,
Share on Newzsocial
0

Ingredients

  • 6 white potatoes
  • 1 tablespoon watercress, chopped
  • 1 cup cooked peas (either fresh or frozen will work)
  • 1 cup cooked corn (either fresh or frozen will work)
  • 1 -2 tablespoon butter (i use light myself)

Nutrition

Serving Size (6.26 g)
Servings 6
Amount per Serving
Calories 17.95 Calories from Fat 18.0
% Daily Value *
Total Fat 2.0g 18.48%
Saturated Fat 1.27g 38.01%
Trans Fat 0.08g %
Cholesterol 5.3mg 10.6%
Sodium 16.86mg 4.22%
Total Carbohydrate 0.03g 0.07%
Dietary Fiber 0.01 g 0.3%
Sugars 0.01 g %
Protein 0.08g 0.93%
Vitamin A 140.26IU% Vitamin C 1.06mg%
Calcium 3.55mg% Iron 0.01mg%
*Percent Daily Values are based on a 2,000 calorie diet. Your diet value must be higher or lower depending upon your calorie needs:
  Calories 2,000 2,500
Total Fat Less Than 65g 80g
Sat Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2,400mg 2,400mg
Total Carb   300g 375g
Dietary Fiber   25g 30g
Potassium   3,500 mg
Protein   50 g
Calories Per Gram
Fat 9•Carbohydrate 4•Protein 4
 
*Nutrition information was calculated excluding the following ingredients:
white potatoes, cooked peas, cooked corn, salt and pepper
 

Comments