Irio (Mashed Sweet Potato Recipe with Peas and Corn)
Irio (Mashed Sweet Potato Recipe with Peas and Corn)
Irio is a classic Kenyan dish that combines mashed sweet potatoes, peas, corn, and seasonings. It's hearty, nutritious, and full of vibrant flavors. Perfect as a side dish or a light meal, this version of Irio can be customized based on your preferences.
Equipment
- Potato masher or ricer
Ingredients
- 2-3 pounds sweet potatoes (can substitute with regular potatoes)
- 2-3 tablespoons butter or canola oil
- 1 teaspoon minced garlic
- ¼ cup diced onions
- ½ cup blanched corn (or more to taste)
- ½ cup blanched peas (or more to taste)
- ½ teaspoon paprika
- 1 tablespoon parsley
- ½ teaspoon hot sauce, chili, chili, or cayenne pepper (optional)
- Salt to taste
Instructions
- Preheat the Oven:Preheat your oven to 400°F (200°C).
- Prepare the Sweet Potatoes:Clean and dry the sweet potatoes. Poke holes in the potatoes with a fork and microwave them for about 4 minutes to soften slightly.Wrap the potatoes in foil and place them in the preheated oven. Roast for 20 minutes, or until fully cooked through.
- Sauté the Aromatics:In a skillet, heat 2 tablespoons of butter or oil over medium heat.Add the diced onions and sweat them until soft, about 2-3 minutes.Stir in the minced garlic, paprika, hot sauce (if using), and salt. Let the mixture simmer for another minute.
- Mash the Sweet Potatoes:Once the sweet potatoes are done, remove them from the oven, peel, and place them in the skillet with the sautéed onions and garlic.Use a potato masher or ricer to mash the sweet potatoes
- Add the Vegetables:Stir in the blanched peas, corn, and parsley. Adjust for salt and pepper to taste.If you prefer a chunkier texture, fold in the vegetables gently. For a smoother consistency, mash the peas and corn into the sweet potatoes.
- Serve:Serve warm as a side dish, paired with your favorite protein, or enjoy it on its own.
Nutrition
Calories: 273kcalCarbohydrates: 43gProtein: 5gFat: 10gSodium: 118mgPotassium: 712mgFiber: 7gSugar: 10gVitamin A: 25545IUVitamin C: 19.6mgCalcium: 58mgIron: 1.6mg
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