Low Fat Classic Kenyan Githeri

Savor the vibrant flavors of East Africa with this Low Fat Classic Kenyan Githeri, a wholesome and hearty one-pot dish that’s perfect for a nutritious meal. This low-fat version of the traditional githeri highlights tender maize kernels and protein-rich red kidney beans, simmered with a medley of fresh vegetables like carrots, bell peppers, cabbage, and tomatoes. Infused with aromatic garlic, ginger, and a hint of paprika, this recipe brings bold, earthy flavors to your table while remaining light and healthy. Finished with a sprinkle of fresh coriander, it’s a versatile dish that works beautifully as a vegetarian main or a flavorful side. Ready in just over an hour, this satisfying meal is rich in fiber, plant-based protein, and authentic Kenyan taste—perfect for health-conscious food lovers seeking global cuisine.

Nutriscore Rating: 88/100

Prep Time:20 mins

Cook Time:60 mins

Total Time:80 mins

Servings: 6

Ingredients

• 250 grams dried maize kernels (or hominy)
• 250 grams dried red kidney beans
• 1 yellow onion, large
• 3 tomatoes, medium
• 30 grams fresh coriander (cilantro) leaves
• 3 garlic cloves
• 1 inch ginger root
• 500 milliliters vegetable broth
• 1 carrot, large
• 1 bell pepper, medium (any color)
• 0.5 cabbage, small head
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 0.5 teaspoon paprika

Directions

Step 1

Rinse the maize kernels and kidney beans separately in cold water. Soak them in water overnight, or for at least 8 hours, to soften.

Step 2

Drain and rinse the soaked maize and beans. Place them in a large pot and cover with fresh water. Bring to a boil over high heat.

Step 3

Once boiling, reduce heat to a simmer. Cover and cook for about 40-50 minutes, or until both the maize and beans are tender.

Step 4

While the maize and beans cook, prepare the vegetables. Dice the onion, chop the tomatoes, shred the cabbage, peel and slice the carrot, mince the garlic, and grate the ginger.

Step 5

In a large non-stick skillet or pot, add the chopped onion and dry sauté on medium heat, stirring frequently, until the onion is translucent.

Step 6

Add the minced garlic and grated ginger to the onions. Continue to sauté for another 2 minutes until fragrant.

Step 7

Stir in the chopped tomatoes, and cook for about 5 minutes until they begin to break down, forming a sauce.

Step 8

Add the carrot, bell pepper, and cabbage to the pot, and continue to cook for about 5 minutes. Pour in the vegetable broth, stirring to combine.

Step 9

Season the mixture with salt, black pepper, and paprika. Mix well.

Step 10

Drain the cooked maize and beans, and add them to the skillet with the vegetables. Stir everything gently to combine, ensuring the maize and beans are evenly coated with the vegetable mixture.

Step 11

Reduce the heat to low, cover the skillet, and let everything simmer together for 10 minutes, allowing flavors to meld.

Step 12

Chop the fresh coriander leaves and add them to the githeri just before serving, stirring gently to incorporate.

Step 13

Serve the Low Fat Classic Kenyan Githeri warm, either as a main dish or a side.

Nutrition Facts

Serving size	(2007.8g)

Amount per serving	% Daily Value*
Calories	2200.5

Total Fat 17.9g	0%
Saturated Fat 2.8g	0%
Polyunsaturated Fat 1.5g
Cholesterol 0mg	0%
Sodium 3784.3mg	0%
Total Carbohydrate 428.0g	0%
Dietary Fiber 81.5g	0%
Total Sugars 49.7g
Protein 102.7g	0%

Vitamin D 0IU	0%
Calcium 718.7mg	0%
Iron 33.9mg	0%
Potassium 7357.5mg	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: 7.1%

Protein: 18.0%

Carbs: 75.0%