IRIO, KENYAN TRADITIONAL DISH | HOW TO MAKE IRIO

potatoes

🥗Healthier: sweet potatoes

💰Cheaper: yams

Sweet potatoes add nutrients and sweetness.

green peas

🥗Healthier: edamame

💰Cheaper: frozen peas

Edamame offers protein and fiber.

corn

🥗Healthier: quinoa

💰Cheaper: rice

Quinoa boosts protein content.

vegetable oil

🥗Healthier: olive oil

💰Cheaper: sunflower oil

Olive oil adds healthy fats.

Peel and chop the potatoes into big chunks.

Wash and chop the spinach.

Remove peas from their pods if you are using fresh ones.

Add the potatoes in a saucepan over medium heat.

Add water. Cover the pan and allow the water to become hot.

Add the peas and salt. Cover the pan and cook the potatoes and peas till done.

Using a slotted spoon, remove the cooked peas and potatoes into a mixing bowl. Don't add water.

Add the spinach in the remaining hot water. Cook for 2-3 minutes till it wilts.

Mash the potatoes and peas.

Add the cooked spinach and mash more.

Add the cooked sweet corn, butter and pepper powder. Add more salt if required.

Mix well and serve it hot.

Cooking Techniques

Spice Level:

Dietary