Photo: Lars Blankers
Estimated Nutrition (whole recipe, rough)
463
Calories
12g
Protein
15g
Fat
75g
Carbs
What these numbers assume — 5 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Potato | 1 medium (173g) baked | 161 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Corn | 1/2 cup kernels (82g) | 77 |
| Pea | 1/2 cup (72g) | 62 |
| Onion | 1 medium (110g) | 44 |
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
- 5 pounds of potatoes
- 1 pound of green peas
- 1/2 pound of corn
- 1 onion
- vegetable oil
- spices
Directions
1
Fry the finely chopped onion in a little vegetable oil to a light golden color in a pot.
2
Add the peeled potatoes to the pot.
3
Add the peas and corn.
4
Add water and leave all to boil until potatoes peas and corn are completely cooked.
5
At this point you may add salt (to your taste), and some spices (for Kenyans, Mchuzi Mix is the best). Let boil for 2 to 5 minutes.
6
Mash until all potatoes are nicely mashed.
7
Category:Kenyan Recipes
8
Category:Kenyan Vegetarian
Recipe sourced from
fandom