Heart-Healthy Classic Kenyan Githeri

Discover the vibrant flavors of Africa with this Heart-Healthy Classic Kenyan Githeri, a wholesome one-pot meal that’s as nutritious as it is comforting. This traditional Kenyan recipe combines tender kidney beans and sweet yellow corn, simmered to perfection and infused with the warm, earthy spices of cumin, coriander, and turmeric. Sautéed vegetables like carrots, bell peppers, and tomatoes add a delightful burst of color and flavor, while a garnish of fresh cilantro brings a refreshing finish. Perfect as a protein-packed vegan main dish or a hearty side, this dish is both satisfying and heart-healthy, thanks to the use of olive oil and plant-based ingredients. With its rich flavors, easy-to-follow cooking method, and cultural authenticity, this githeri is an ideal recipe for those seeking wholesome meals inspired by Kenyan cuisine.

Nutriscore Rating: 81/100

Prep Time:20 mins

Cook Time:120 mins

Total Time:140 mins

Servings: 4

Ingredients

• 1 cup dried kidney beans
• 1 cup yellow corn kernels
• 4 cups water
• 1 tablespoon olive oil
• 1 medium yellow onion, chopped
• 2 garlic cloves, minced
• 1 large carrot, diced
• 1 medium green bell pepper, diced
• 2 medium tomatoes, chopped
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 0.5 teaspoon ground turmeric
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 0.25 cup fresh cilantro, chopped

Directions

Step 1

Rinse the dried kidney beans thoroughly and place them in a large bowl. Cover with water and soak overnight or for at least 8 hours.

Step 2

Drain the soaked kidney beans and transfer them to a large pot. Add the corn kernels and 4 cups of water.

Step 3

Bring the mixture to a boil, reduce heat, and simmer on low for about 1 to 1.5 hours, or until the beans are tender.

Step 4

In a separate large skillet, heat the olive oil over medium heat.

Step 5

Add the chopped onion and sauté until translucent, about 3-5 minutes.

Step 6

Stir in the minced garlic, diced carrot, and diced green bell pepper. Cook for an additional 5 minutes, stirring occasionally.

Step 7

Add the chopped tomatoes to the skillet and cook until they soften, about 3 minutes.

Step 8

Stir in the ground cumin, coriander, turmeric, salt, and black pepper. Mix well and cook for another 2 minutes to blend the flavors.

Step 9

Once the beans and corn are tender, drain any excess water and add them to the skillet with the sautéed vegetables.

Step 10

Mix everything thoroughly and allow it to simmer together for about 10 minutes on low heat, letting the flavors meld.

Step 11

Taste and adjust seasoning if necessary.

Step 12

Garnish with fresh chopped cilantro before serving.

Step 13

Serve the githeri hot, either as a main dish or a hearty side.

Nutrition Facts

Serving size	(2003.4g)

Amount per serving	% Daily Value*
Calories	1707.2

Total Fat 27.7g	0%
Saturated Fat 4.1g	0%
Polyunsaturated Fat 1.3g
Cholesterol 0mg	0%
Sodium 2595.9mg	0%
Total Carbohydrate 309.2g	0%
Dietary Fiber 77.0g	0%
Total Sugars 23.8g
Protein 73.7g	0%

Vitamin D 0IU	0%
Calcium 521.2mg	0%
Iron 28.0mg	0%
Potassium 4829.1mg	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: 14.0%

Protein: 16.6%

Carbs: 69.4%