Corn & Bean Mash (Irio)

May 16, 2023May 16, 20230 3

Satisfy Your Hunger with Corn & Bean Mash (Irio) Recipe

by The Chefin Main

Prep

10 min

Cook

35 min

Ready In

45 min

Level

Easy

Rating

Ingredients

Nutrision Information

Servings Per Recipe

Calories

329

Sugar

Fat

Corn & Bean Mash (Irio) is a hearty and healthy recipe originating from Kenya. This delicious dish is popularly served as a staple food during celebrations and family gatherings. This dish is enjoyed by many people globally because of its rich taste and tender texture. It's an excellent meal for food enthusiasts who wish to maintain a healthy diet and still indulge in their favorite dishes. The corn and bean mash recipe is straightforward to follow, and you can easily find ingredients available in the local supermarket or grocery store. You can complement this dish with grilled meats, vegetables, or bread - anything that suits your taste preferences.

Instructions

1.	In a large pot, add the chopped potatoes and chicken broth, bring to a boil.
2.	Reduce heat and simmer until the potatoes are soft, approx. 15-20 minutes.
3.	Add the corn, red kidney beans and spinach to the pot and stir.
4.	Add butter, salt and pepper to taste and cook for 10 minutes.
5.	Using an immersion blender, blend the mixture to a smooth and consistent texture.
6.	Serve hot with your favorite side dishes and enjoy!

PROS

This dish is high in fiber, protein and essential nutrients, making it an excellent source of nutrients for your body.

Corn and beans provide a high dose of fiber and protein which makes them great for digestion and muscle growth.

CONS

This dish may be high in carbohydrates if eaten in large amounts, which could potentially impact your diet if you’re watching your carb intake.

The frozen spinach may have a slight impact on the texture of the dish.

HEALTH & BENEFITS

This dish is packed with fiber, which helps with digestion and can potentially lower bad cholesterol levels in your body.
The dish is also a great source of protein and iron which supports muscle growth and energy levels in the body.
The spinach is a great source of vitamins A, C and K, which aids in maintaining healthy bones and healthy skin.

	1 large baking potato , chopped
	2 1/2 cups chicken broth
	3 cups corn kernels ( canned or frozen )
	1 cup red kidney beans ( canned or cooked )
	16 ounces frozen chopped spinach , thawed
	butter , to taste
	salt & pepper