Discover the flavorful harmony of Kenya's beloved dish, Irio. Mashed potatoes are elevated with the addition of vibrant peas and sweet corn, creating a wholesome and comforting meal. Enjoy it as a side or a hearty main, perfect for any occasion.

Here's a recipe for Kenya's Irio:

Ingredients:

 - 4 large potatoes, peeled and diced

 - 1 cup fresh or frozen peas

 - 1 cup fresh or frozen corn kernels

 - 1 onion, finely chopped

 - 2 tablespoons vegetable oil

 - Salt and pepper, to taste

 - Water for boiling

Instructions:

1- Boil the diced potatoes in a pot of salted water until tender, about 15-20 minutes. Drain and set aside.

2- In a separate pan, heat the vegetable oil over medium heat. Add the chopped onion and sauté until soft and translucent.

3- Add the peas and corn to the pan with the onions. Cook for about 5-7 minutes, or until the vegetables are heated through.

4- Mash the boiled potatoes in a large bowl until smooth.

5- Add the cooked peas, corn, and onions to the mashed potatoes. Mix well to combine.

6- Season with salt and pepper to taste.

7- Serve hot as a side dish or a main course.

Enjoy your Kenyan Irio!

Nutritional Values:

Here's the approximate nutritional information for the main ingredients in the Kenya Irio recipe, per serving:

4 Large Potatoes, Peeled and Diced:

  - Calories: 520 kcal

  - Fat: 0.4 g

  - Carbohydrates: 120 g

  - Protein: 12 g

Benefits: Potatoes are a rich source of carbohydrates, providing energy, and contain important nutrients such as potassium, vitamin C, and dietary fiber. They support heart health, enhance digestion, and provide sustained energy.

1 Cup Fresh or Frozen Peas:

  - Calories: 118 kcal

  - Fat: 0.6 g

  - Carbohydrates: 21 g

  - Protein: 8 g

Benefits: Peas are an excellent source of plant-based protein, fiber, and vitamins such as vitamin A, C, and K. They support eye health, boost the immune system, and aid digestion.

1 Cup Fresh or Frozen Corn Kernels:

  - Calories: 132 kcal

  - Fat: 1.5 g

  - Carbohydrates: 31 g

  - Protein: 4 g

Benefits: Corn provides essential nutrients like fiber, vitamin B6, folate, and antioxidants such as lutein and zeaxanthin, which are beneficial for eye health. Corn also supports digestion and provides energy.

1 Onion, Finely Chopped:

  - Calories: 45 kcal

  - Fat: 0 g

  - Carbohydrates: 11 g

  - Protein: 1 g

Benefits: Onions are rich in antioxidants, particularly quercetin, which supports heart health and reduces inflammation. Onions add flavor, aroma, and nutritional value to the dish.

2 Tablespoons Vegetable Oil:

  - Calories: 240 kcal

  - Fat: 27 g

  - Carbohydrates: 0 g

  - Protein: 0 g

Benefits: Vegetable oil provides essential fatty acids and helps in the absorption of fat-soluble vitamins. It also adds a smooth texture and richness to the dish when used for sautéing the onions.

Salt and Pepper, to Taste:

  - Calories: Negligible

  - Fat: 0 g

  - Carbohydrates: 0 g

  - Protein: 0 g

Benefits: Salt enhances the flavor of the dish, and pepper contains antioxidants that may support digestion and improve nutrient absorption.

Water for Boiling:

  - Calories: 0 kcal

  - Fat: 0 g

  - Carbohydrates: 0 g

  - Protein: 0 g

Benefits: Used to cook the potatoes, making them tender and ready to absorb the flavors of the dish.

Please note that these values are approximate and can vary based on factors such as the specific brands of ingredients used and the cooking methods.