Kenyan Corn and Beans Githeri

Savor the hearty flavors of Kenyan Corn and Beans Githeri, a wholesome and traditional one-pot dish bursting with vibrant ingredients and authentic East African spices. Made with tender kidney beans, sweet corn, and a medley of fresh vegetables like tomatoes, green bell pepper, and carrots, this recipe is elevated with aromatic garlic, ginger, and a spice blend of curry powder and paprika. Perfectly simmered to blend the rich flavors, Githeri is both nutritious and deeply satisfying. Ready in just over an hour, it's an excellent vegetarian main course or side dish, ideal for pairing with rice, chapati, or flatbread. Garnish with fresh cilantro for a finishing touch that brings brightness to every bite. Whether you're exploring Kenyan cuisine or seeking a comforting and easy meal, this Githeri recipe is a must-try!

Nutriscore Rating: 80/100

Prep Time:15 mins

Cook Time:60 mins

Total Time:75 mins

Servings: 4

Ingredients

• 1 cup dried kidney beans
• 1 cup fresh or frozen corn
• 1 medium onion
• 2 medium tomatoes
• 1 medium green bell pepper
• 1 small carrot
• 2 garlic cloves
• 1 teaspoon ginger
• 2 tablespoons vegetable oil
• 1 teaspoon curry powder
• 1 teaspoon paprika
• 0.5 teaspoon salt
• 4 cups water
• 2 tablespoons cilantro (optional, for garnish)

Directions

Step 1

Rinse the dried kidney beans thoroughly and soak them in water for at least 8 hours or overnight.

Step 2

Drain the soaked beans and combine them with 4 cups of water in a large pot. Bring to a boil, reduce the heat to a simmer, and cook for 30-40 minutes until the beans are tender but firm. Drain and set aside.

Step 3

If using fresh corn, remove the kernels from the cob. If using frozen corn, defrost and set aside.

Step 4

Chop the onion, tomatoes, green bell pepper, and carrot into small pieces. Mince the garlic and grate the ginger.

Step 5

Heat the vegetable oil in a large saucepan or pot over medium heat. Add the chopped onions and sauté for 3-4 minutes until soft and translucent.

Step 6

Add the minced garlic and grated ginger to the pan. Stir for 1 minute until fragrant.

Step 7

Add the chopped tomatoes to the pan and cook for 5 minutes, stirring occasionally, until they break down and form a thick sauce.

Step 8

Stir in the diced green bell pepper, carrot, curry powder, and paprika. Cook for another 3-4 minutes to combine the flavors.

Step 9

Add the cooked beans and corn to the pan. Mix well to coat the beans and corn with the seasoned vegetable mixture.

Step 10

Pour in 1 cup of water (or more if needed) to achieve your desired consistency. Simmer on low heat for 10-15 minutes, stirring occasionally.

Step 11

Season with salt to taste and adjust the spices if needed.

Step 12

Remove the pot from heat and garnish with chopped cilantro, if desired.

Step 13

Serve hot as a standalone dish or alongside rice, chapati, or flatbread.

Nutrition Facts

Serving size	(2015.3g)

Amount per serving	% Daily Value*
Calories	1248.1

Total Fat 31.9g	0%
Saturated Fat 4.8g	0%
Polyunsaturated Fat 17.1g
Cholesterol 0mg	0%
Sodium 2018.5mg	0%
Total Carbohydrate 199.2g	0%
Dietary Fiber 65.8g	0%
Total Sugars 36.7g
Protein 60.3g	0%

Vitamin D 0IU	0%
Calcium 455.4mg	0%
Iron 21.2mg	0%
Potassium 4676.5mg	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: 21.7%

Protein: 18.2%

Carbs: 60.1%