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Nutrition Facts

Serving Size 1 (319g)

Recipe makes 6 servings

Calories 170
Calories from Fat 17 (10%)
Amount Per Serving %DV
Total Fat 1.9g 2%
Saturated Fat 0.5g 2%
Monounsaturated Fat 0.4g
Polyunsaturated Fat 0.6g
Trans Fat 0.0g
Cholesterol 0mg 0%
Sodium 378mg 15%
Potassium 753mg 21%
Total Carbohydrate 32.5g 10%
Dietary Fiber 7.0g 27%
Sugars 1.3g
Protein 10.5g 21%

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Corn & Bean Mash (Irio)

Recipe #303277 | 30 min | 10 min prep | add private note
Sccuddlers

By: Sccuddlers
May 12, 2008

This is a traditional recipe from Kenya. Got this from a local multicultural festival.

SERVES 6 (change servings and units)

Ingredients

Directions

  1. 1
    Put potato in medium saucepan and cover with broth. Bring to a boil over high heat, cover, and cook 10 minutes.
  2. 2
    Add corn, kidney beans, & spinach. Stir and continue to cook, covered for 10 minutes, to heat through.
  3. 3
    Remove from heat. Drain off most of the liquid into medium bowl and set aside.
  4. 4
    Add butter, salt & pepper to taste. Using a fork or potato masher, mash mixture, adding moreof the drained liquid, if needed, to make mixture the consistency of mashed potatoes.
  5. 5
    Serve warm.

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