Classic Kenyan Githeri

Discover the heart and soul of Kenyan comfort food with this hearty and flavorful Classic Kenyan Githeri recipe. A traditional one-pot dish, Githeri features a wholesome medley of dried maize kernels and red kidney beans simmered to tender perfection, then elevated with a vibrant mix of sautéed onions, garlic, ginger, and an array of fresh vegetables like tomatoes, carrots, and bell peppers. Infused with warming spices such as coriander and cumin, and finished with a touch of fresh coriander leaves, this nutrient-rich dish is a celebration of earthy, home-cooked flavors. Perfect for family meals or meal prepping, this plant-based Kenyan classic is not only filling but also a delicious reminder of the beauty in simplicity. Serve it hot with your favorite side or enjoy it as a standalone meal for a taste of East African tradition.

Nutriscore Rating: 83/100

Prep Time:15 mins

Cook Time:120 mins

Total Time:135 mins

Servings: 4

Ingredients

• 250 grams dried maize kernels
• 250 grams dried red kidney beans
• 2 tablespoons cooking oil
• 1 medium onion, chopped
• 3 cloves garlic cloves, minced
• 1 teaspoon ginger, grated
• 2 large tomatoes, chopped
• 1 medium green bell pepper, chopped
• 1 large carrot, diced
• 1 medium potato, diced
• 1 liter water or vegetable broth
• 1 teaspoon salt
• 0.5 teaspoon ground black pepper
• 1 teaspoon coriander powder
• 0.5 teaspoon cumin powder
• 2 tablespoons fresh coriander leaves, chopped

Directions

Step 1

Rinse the dried maize and beans in cold water and drain them.

Step 2

Place the maize and beans into a large pot, cover with water, and bring to a boil over high heat.

Step 3

Reduce the heat to low, cover the pot, and simmer for about 90 minutes or until both are tender. Check occasionally to make sure there's enough water to prevent burning.

Step 4

Once cooked, drain any excess water and set the maize and beans aside.

Step 5

In a separate large pot, heat the cooking oil over medium heat.

Step 6

Add the chopped onion and sauté until translucent, about 5 minutes.

Step 7

Add the minced garlic and grated ginger to the pot and cook for another 2 minutes until fragrant.

Step 8

Stir in the chopped tomatoes, bell pepper, carrot, and potato. Cook for 5-7 minutes, stirring occasionally, until the vegetables start to soften.

Step 9

Return the cooked maize and beans to the pot with the vegetables.

Step 10

Pour in the water or vegetable broth and stir to combine everything.

Step 11

Season with salt, black pepper, coriander powder, and cumin powder.

Step 12

Bring the mixture to a simmer and let it cook uncovered for about 20-25 minutes, stirring occasionally, until the vegetables are fully cooked and the flavors have melded together.

Step 13

Adjust the seasoning if necessary and stir in the chopped fresh coriander leaves just before serving.

Step 14

Serve hot, accompanied with a side dish of your choice if desired.

Nutrition Facts

Serving size	(2420.9g)

Amount per serving	% Daily Value*
Calories	2397.8

Total Fat 46.0g	0%
Saturated Fat 6.2g	0%
Polyunsaturated Fat g
Cholesterol 0mg	0%
Sodium 6520.7mg	0%
Total Carbohydrate 426.6g	0%
Dietary Fiber 72.8g	0%
Total Sugars 32.8g
Protein 94.7g	0%

Vitamin D 0IU	0%
Calcium 586.0mg	0%
Iron 33.0mg	0%
Potassium 7087.7mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 16.6%

Protein: 15.2%

Carbs: 68.3%