Low Sodium Classic Kenyan Githeri

Discover the vibrant flavors of East Africa with this Low Sodium Classic Kenyan Githeri, a wholesome, nutrient-packed dish that highlights the beauty of simplicity. Combining tender red kidney beans and sweet maize (or corn) with a hearty mix of fresh vegetables like carrots, bell peppers, and tomatoes, this traditional recipe is elevated with aromatic spices like cumin, coriander, and ginger. Perfectly suited for those watching their sodium intake, this version focuses on rich, natural flavors without added salt. Slow-simmered for ultimate tenderness and finished with a sprinkle of fresh cilantro, this one-pot meal is not only a healthy option but also a satisfying and versatile dish that can be enjoyed on its own or as a side. A true celebration of Kenyan culture, this githeri is ideal for anyone looking to savor authentic, home-cooked African cuisine.

Nutriscore Rating: 80/100

Prep Time:20 mins

Cook Time:120 mins

Total Time:140 mins

Servings: 4

Ingredients

• 200 grams dried red kidney beans
• 200 grams dried maize (or fresh sweet corn kernels)
• 1 large onion, chopped
• 2 medium tomatoes, chopped
• 2 medium carrots, diced
• 1 medium green bell pepper, diced
• 3 pieces garlic cloves, minced
• 1 tablespoon ginger, minced
• 2 tablespoons vegetable oil
• 1 teaspoon coriander powder
• 1 teaspoon cumin powder
• 0.5 teaspoon ground black pepper
• 0.5 cup fresh coriander leaves (cilantro), chopped
• 1 liter water

Directions

Step 1

Rinse the dried kidney beans and maize/corn under cold running water until the water runs clear.

Step 2

Place the beans and maize in a large pot and cover them with 1 liter of water. Bring to a boil over high heat.

Step 3

Once boiling, reduce the heat to medium-low and simmer for about 1.5 hours, or until the beans and maize are tender. Drain and set aside.

Step 4

In a large skillet, heat the vegetable oil over medium heat. Add the chopped onions and sauté for about 5 minutes until they become translucent.

Step 5

Add the minced garlic and ginger, and cook for another minute until fragrant.

Step 6

Stir in the chopped tomatoes, carrots, and green bell pepper. Cook for about 5 minutes, allowing the vegetables to soften.

Step 7

Add the coriander powder, cumin powder, and ground black pepper. Stir to combine the spices with the vegetables.

Step 8

Add the cooked beans and maize mixture to the skillet, stirring well to incorporate all ingredients.

Step 9

Reduce heat to low, cover the skillet, and let the githeri cook for another 10 minutes, allowing the flavors to meld together.

Step 10

Remove from heat and garnish with freshly chopped coriander leaves before serving.

Step 11

Enjoy your Low Sodium Classic Kenyan Githeri as a hearty main dish or side.

Nutrition Facts

Serving size	(2232.8g)

Amount per serving	% Daily Value*
Calories	1864.3

Total Fat 40.1g	0%
Saturated Fat 5.7g	0%
Polyunsaturated Fat 16.8g
Cholesterol 0mg	0%
Sodium 325.2mg	0%
Total Carbohydrate 321.3g	0%
Dietary Fiber 61.3g	0%
Total Sugars 28.4g
Protein 76.2g	0%

Vitamin D 0IU	0%
Calcium 610.5mg	0%
Iron 28.5mg	0%
Potassium 5580.3mg	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: 18.5%

Protein: 15.6%

Carbs: 65.9%