Photo: Dragne Marius
Estimated Nutrition (whole recipe, rough)
251
Calories
8g
Protein
2g
Fat
57g
Carbs
Counts 5 of 7 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 5 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Potato | 1 medium (173g) baked | 161 |
| Corn | 1/2 cup kernels (82g) | 77 |
| Spinach | 1 cup raw (30g) | 7 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Salt | 1 tsp (6g) | 0 |
| Bean | not in our table | 0 |
| Pumpkin | not in our table | 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
- 4 green corn cobs
- 400 gms beans
- 4 potatoes
- 1/2-kg spinach/pumpkin leaves
- Salt and pepper
Directions
1
Boil the corn.
2
Cut the kernels off the green corn cob.
3
Boil the corn with the beans until soft.
4
Peel and wash the potatoes and add the corn and the beans along with the chopped spinach.
5
Boil together until the potatoes are soft.
6
Season with salt and pepper and mash.
7
Category:Kenyan Recipes
8
Category:Kenyan Vegetarian
Recipe sourced from
fandom