Vegetarian Classic Kenyan Githeri

Discover the warm, hearty flavors of East Africa with this Vegetarian Classic Kenyan Githeri, a vibrant one-pot dish brimming with wholesome ingredients and traditional spices. This plant-based recipe combines nutrient-packed dried white maize and kidney beans, simmered to perfection and elevated with a medley of fresh vegetables like carrots, potatoes, and green bell peppers. Infused with bold spices like curry powder, cumin, and turmeric, this dish boasts a perfectly balanced flavor profile, enhanced by the aromatic addition of minced garlic, ginger, and fresh cilantro. Githeri is as versatile as it is delicious, serving as a filling main course or a flavorful side for any meal. Whether you're seeking an authentic taste of Kenyan cuisine or a hearty vegetarian meal that's rich in protein and fiber, this vibrant recipe is sure to delight your taste buds and nourish your body.

Nutriscore Rating: 79/100

Prep Time:15 mins

Cook Time:90 mins

Total Time:105 mins

Servings: 6

Ingredients

• 1 cup dried white maize
• 1 cup dried kidney beans
• 6 cups water
• 2 tablespoons vegetable oil
• 1 large onion, finely chopped
• 3 garlic cloves, minced
• 1 tablespoon ginger, minced
• 3 tomatoes, chopped
• 2 carrots, diced
• 1 green bell pepper, chopped
• 1 cup frozen peas
• 1 potato, diced
• 1 teaspoon curry powder
• 1 teaspoon ground cumin
• 0.5 teaspoon turmeric
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 0.5 cup fresh cilantro, chopped

Directions

Step 1

Rinse the dried maize and beans thoroughly under cold water. Soak them overnight in a large bowl with enough water to cover them.

Step 2

Drain and rinse the soaked maize and beans. Transfer them to a large pot and add 6 cups of fresh water. Bring to a boil over high heat, then reduce the heat to medium-low and simmer for about 1 hour, or until both are tender but firm. Drain and set aside.

Step 3

In another large pot or deep skillet, heat vegetable oil over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes.

Step 4

Stir in the minced garlic and ginger, and cook until fragrant, about 1 minute.

Step 5

Add the chopped tomatoes and cook until they soften and begin to break down, about 5 minutes.

Step 6

Stir in the diced carrots, bell pepper, frozen peas, and potato. Cook the vegetables for about 5 minutes, stirring occasionally.

Step 7

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

Step 8

Season with curry powder, ground cumin, turmeric, salt, and black pepper. Mix everything thoroughly and cook for another 10 minutes to allow the flavors to meld together.

Step 9

Adjust seasoning to taste, and if the mixture seems too thick, add a bit of water to achieve the desired consistency.

Step 10

Remove from heat and stir in the chopped cilantro just before serving.

Step 11

Serve hot as a main dish or a side, and enjoy the traditional flavors of Kenyan Githeri!

Nutrition Facts

Serving size	(3139.3g)

Amount per serving	% Daily Value*
Calories	2158.3

Total Fat 41.5g	0%
Saturated Fat 5.9g	0%
Polyunsaturated Fat 16.8g
Cholesterol 0mg	0%
Sodium 3452.1mg	0%
Total Carbohydrate 389.8g	0%
Dietary Fiber 94.7g	0%
Total Sugars 45.8g
Protein 88.3g	0%

Vitamin D 0IU	0%
Calcium 702.1mg	0%
Iron 34.1mg	0%
Potassium 6727.9mg	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: 16.3%

Protein: 15.5%

Carbs: 68.2%