Estimated Nutrition (whole recipe, rough)
What these numbers assume — 9 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Potato | 1 medium (173g) baked | 161 |
| Lima Bean | 1/2 cup (85g) cooked | 108 |
| Corn | 1/2 cup kernels (82g) | 77 |
| Peas | 1/2 cup (72g) | 62 |
| Pea | 1/2 cup (72g) | 62 |
| Onion | 1 medium (110g) | 44 |
| Spinach | 1 cup raw (30g) | 7 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Salt | 1 tsp (6g) | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- one cup dried peas (or one pound of canned peas)
- several potatoes
- six ears of fresh corn (or maize), removed from the cob (or one pound canned corn)
- one-half pound greens or spinach
- black pepper, salt
- chopped fried onion (optional)
- lima beans (optional)
Directions
Boil dried peas until nearly tender.
Drain off extra water.
Add potatoes, corn, and greens, and optional ingredients.
There should be just enough water to allow vegetables to steam cook.
Simmer until tender.
Mash with a potato masher until smooth and thick.
Serve hot.
Roasted or grilled beef steak (or other meat) with gravy is often served with Irio;
Place a large mound of Irio on each plate, and use a spoon to make a hole in the center of the mound.
Fill the hole with the meat (which should be cut into bite-sized pieces after it is cooked), and cover this with gravy.
Leftover irio can be formed into patties and fried in hot oil.
Category:Chadian Recipes
Category:Chadian Vegetarian