Healthy & Delicious: Irio

Healthy & Delicious: Irio is a side dish that serves 6. One serving contains 170 calories, 7g of protein, and 1g of fat. For 79 cents per serving, this recipe covers 12% of your daily requirements of vitamins and minerals. This recipe is liked by 20 foodies and cooks. A mixture of fresh corn, salt, russet potatoes, and a handful of other ingredients are all it takes to make this recipe so yummy. It is a good option if you're following a gluten free, dairy free, lacto ovo vegetarian, and vegan diet. From preparation to the plate, this recipe takes around 45 minutes. It is brought to you by Serious Eats. Overall, this recipe earns a pretty good spoonacular score of 70%. Users who liked this recipe also liked Irio (Kenya), Mashed Peas and Potatoes with Corn (Irio), and Healthy and Delicious Chana Masala.

Servings: 6

 

Ingredients:

2 cups fresh or frozen corn

2 cups frozen green peas

1 1/2 pounds russet potatoes, peeled and cut into small chunks

2 teaspoons salt

Equipment:

sauce pan

potato masher

potato ricer

Cooking instruction summary:

Procedures 1 Place the peas and potatoes in a large saucepan and add water to cover. Stir in the salt and place over medium flame. Bring to a boil, then reduce heat and simmer until potatoes are cooked through. Drain, reserving the liquid. 2 Simmer the corn with a little salted water in a separate saucepan for a few minutes while the potatoes and peas are cooking. 3 Mash the potatoes and peas together with a potato masher or put through a ricer to form a pale green puree. Stir in the corn with a little of the reserved liquid and season to taste with salt and pepper. Serve hot. 4 Add a little butter to the final purée for a little more flavor if you like.

 

Step by step:


1. 1

2. Place the peas and potatoes in a large saucepan and add water to cover. Stir in the salt and place over medium flame. Bring to a boil, then reduce heat and simmer until potatoes are cooked through.

3. Drain, reserving the liquid.

4. 2

5. Simmer the corn with a little salted water in a separate saucepan for a few minutes while the potatoes and peas are cooking.

6. 3

7. Mash the potatoes and peas together with a potato masher or put through a ricer to form a pale green puree. Stir in the corn with a little of the reserved liquid and season to taste with salt and pepper.

8. Serve hot.

9. 4

10. Add a little butter to the final purée for a little more flavor if you like.


Nutrition Information:

Quickview
170k Calories
6g Protein
0.94g Total Fat
36g Carbs
12% Health Score
Limit These
Calories
170k
9%

Fat
0.94g
1%

  Saturated Fat
0.22g
1%

Carbohydrates
36g
12%

  Sugar
6g
7%

Cholesterol
0.0mg
0%

Sodium
790mg
34%

Get Enough Of These
Protein
6g
13%

Vitamin C
29mg
35%

Vitamin B6
0.52mg
26%

Manganese
0.46mg
23%

Potassium
721mg
21%

Vitamin B1
0.3mg
20%

Fiber
4g
20%

Folate
67µg
17%

Phosphorus
157mg
16%

Vitamin B3
3mg
15%

Magnesium
59mg
15%

Vitamin K
14µg
14%

Copper
0.23mg
11%

Iron
1mg
11%

Vitamin A
461IU
9%

Zinc
1mg
8%

Vitamin B2
0.13mg
8%

Vitamin B5
0.74mg
7%

Calcium
28mg
3%

Selenium
1µg
2%

covered percent of daily need
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Food Trivia

A watermelon is over 92% water by weight.

Food Joke

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