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

Death row inmates in Texas don't get to pick their last meal.

Food Joke

Jack goes to the doctor and says "Doc I'm having trouble getting my penis erect, can you help me?" After a complete examination the doctor tells Jack, "Well the problem is that the muscles around the base of your penis are damaged. There's really nothing I can do for you unless you're willing to try an experimental treatment." Jack asks sadly, "And that would be?" "Well," the Doctor explains, "What we would do is take the muscles from the trunk of a baby elephant and implant them in your penis." Jack thinks about it silently then says, "Well the thought of going through life without ever having sex again is too much, let's go for it." Jack went under the knife, and, after a period of recovery and healing, returned to the Doc for his blessing. Following the examination, the Doc pronounced Jack "healed and ready for action". Eager to use his experimentally enhanced equipment, Jack planned a romantic evening for his girlfriend and took her to one of the nicest restaurants in town, anticipating a happy conclusion to the evening. In the middle of dinner he felt a stirring between his legs that continued to the point of being painful. To release the pressure, Jack placed his napkin on his lap and unzipped his fly. His penis immediately sprung from his pants, flipped the napkin on the floor, went to the top of the table, grabbed a bread roll and then returned to his pants! His girlfriend was stunned at first but then, imagining the possibilities, said with a sly smile and a gleam in her eye, "That was incredible! Can you do it again?" Jack groaned, "Probably, but I don't think I can fit another roll in my ass."

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