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
Widget by spoonacular.com

 

Suggested for you

How to Make The Ultimate Slow Cooker Potato Soup
Mexican Dogs
German Chocolate Cake Roll
Sesame Almond Slaw
Dutch Oven Paella
Jumbo Molasses Chocolate Chip Cookies
Ina Garten Lasagna
Flourless Smoked Sea Salt and Dark Chocolate Chip Cookies
Crockpot Short Rib Tacos with Salted Lime Cabbage and Queso Fresco
Whole Wheat Banana Nut Bread
Food Trivia

The most expensive fruit in the world is the Japanese Yubari cantaloupe, and two melons once sold at auction for $23,500.

Food Joke

Frank was walking down the street one day, when he runs into his buddy Joe. Joe asks Frank how he's doing and Frank replies, "N-N-Not b-b-bad, b-b-but I've d-d-developed th-th-this s-s-stutter from a c-c-car accident I was r-r-recently involved in. N-N-Now my l-l-love life s-s-sucks, and I c-c-can't f-f-find a j-j-job." Joe tells him of this speech therapist he knows and recommends he go see the guy. Frank agrees and thanks him. A couple of weeks later, they run into each other again and Joe asks Frank how he made out. "Thank you for the referral. He cured me just by making me talk slower. Now I have a good job and I'm engaged to the boss' daughter." "That's excellent! Congratulations!" replied Joe, and off they went their separate ways. Another two weeks or so pass and once again Frank and Joe meet on the street. "Hey, Frank, how's it going?" asks Joe. "Terrible," says Frank. "I'm no longer engaged and I lost my job." "Why? What could have happened in two weeks Frank?" "Well, the other night I was having dinner at the boss' house and the cat was scratching behind his ear. I said 'Look, Honey! That's what you do to me,' but by the time I finished what I was saying the cat was licking his balls."

Popular Recipes
Buffalo Wing Sauce

Dinner, then Dessert

Orange & Ginger Chicken

Foodista

Sandy’s Chicken (Baked Chicken with Stuffing and Cheese)

Spicy Southern Kitchen

Tropical Carrot Smoothie

Taste and Tell Blog

Funky Monkey Frozen Hot Chocolate

Neighbor Food Blog