Vegan Classic Kenyan Githeri

Discover the vibrant flavors of East Africa with Vegan Classic Kenyan Githeri, a wholesome and hearty one-pot dish that highlights the culinary traditions of Kenya. Packed with protein-rich dried maize kernels and red kidney beans, this recipe is enhanced with a medley of fresh vegetables like carrots, green bell peppers, and shredded cabbage. Infused with aromatic spices, including curry powder and a touch of coconut oil, every bite delivers an unforgettable burst of flavor. Perfect as a satisfying main or a nourishing side, this plant-based githeri is easy to prepare and brimming with nutrients. Whether you’re embracing traditional Kenyan cuisine or looking for a comforting vegan meal, this dish is a must-try!

Nutriscore Rating: 76/100

Prep Time:15 mins

Cook Time:90 mins

Total Time:105 mins

Servings: 4

Ingredients

• 1 cup dried maize kernels
• 1 cup dried red kidney beans
• 4 cups water
• 2 tablespoons coconut oil
• 1 large, chopped red onion
• 3 minced garlic cloves
• 2 chopped ripe tomatoes
• 1 large, diced carrot
• 1 chopped green bell pepper
• 1 cup, shredded cabbage
• 1 teaspoon salt
• 0.5 teaspoon ground black pepper
• 1 teaspoon curry powder
• 0.25 cup, chopped fresh cilantro

Directions

Step 1

Rinse the dried maize kernels and red kidney beans under cold water until the water runs clear.

Step 2

In a large pot, add the rinsed maize, beans, and 4 cups of water. Bring to a boil over high heat.

Step 3

Once boiling, reduce the heat to low, cover, and let simmer for about 60 minutes, or until both the maize and beans are tender. Drain and set aside.

Step 4

In a separate large pot or pan, heat the coconut oil over medium heat.

Step 5

Add the chopped red onion and minced garlic, sautéing until the onion becomes translucent and fragrant, about 5 minutes.

Step 6

Stir in the chopped tomatoes, and cook until they begin to soften and release their juices, around 5 minutes.

Step 7

Add the diced carrot and chopped green bell pepper, cooking for another 5 minutes until they start to soften.

Step 8

Mix in the shredded cabbage, allowing it to slightly wilt, which should take about 3 minutes.

Step 9

Add the cooked maize and beans to the vegetable mixture, stirring well to combine.

Step 10

Season the mixture with salt, ground black pepper, and curry powder, adjusting to taste.

Step 11

Continue cooking for an additional 10 minutes, stirring occasionally to ensure everything is well incorporated.

Step 12

Remove the pot from heat and stir in the freshly chopped cilantro.

Step 13

Serve the githeri hot as a main dish or a side, relishing the rich flavors and the wholesome goodness of this traditional Kenyan meal.

Nutrition Facts

Serving size	(2133.0g)

Amount per serving	% Daily Value*
Calories	1852.0

Total Fat 40.1g	0%
Saturated Fat 25.0g	0%
Polyunsaturated Fat 0.6g
Cholesterol 0mg	0%
Sodium 3271.6mg	0%
Total Carbohydrate 315.6g	0%
Dietary Fiber 58.5g	0%
Total Sugars 28.1g
Protein 73.9g	0%

Vitamin D 0IU	0%
Calcium 515.8mg	0%
Iron 26.2mg	0%
Potassium 4889.4mg	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: 18.8%

Protein: 15.4%

Carbs: 65.8%