irio

Irio (Mashed Sweet Potato With Peas And Corn)

Total time: 45 minutes

Serves 3-4

7.0 grams of fibre per serving

This recipe may contain common and less common allergens, such as soy / dairy products / wheat / eggs / nuts / shellfish.

INGREDIENTS

900g - Sweet potatoes with regular potatoes

2 tb - Butter or canola oil

1 tsp - Garlic, minced

¼ cup - Onions, dicedx`

½ cup - Corn, blanched

½ cup - Peas, blanched

½ tsp - Paprika

1 tb - Parsley

½ tsp - Hot sauce chili or cayenne pepper

To taste Salt

UTENSILS

Oven, Microwave, Skillet, Potato masher, Chopping board, Knife

INSTRUCTIONS

1. Preheat the oven to 400 degrees. Clean and dry the sweet potatoes, poke holes into the sweet potatoes, place in the microwave and cook for about 4 minutes.

2. Wrap it up and place it in the oven to roast for about 20 minutes or until they are cooked through.

3. Add two tablespoons of oil or butter to a skillet, sweat onions, garlic, salt, paprika and hot sauce, and let it simmer for about a minute.

4. Add the potatoes then mash with a potato masher or put it through a ricer. Stir in the corn, peas and parsley. Adjust for salt and pepper.

5. Serve warm.

NUTRITION INFORMATION

(PER SERVING)

Energy (kcal)

273.0

Carbs (g)

43.0

Proteins (g)

5.0

Fats (g)

10.0

Fibre (g)

7.0

Recipe by:

African Bites

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