Classic Kenyan Githeri
Discover the heartwarming flavors of East Africa with this Classic Kenyan Githeri recipe! This one-pot dish combines tender maize kernels and protein-rich red kidney beans with an array of fresh vegetables like tomatoes, carrots, and bell peppers, all simmered in a fragrant blend of ginger, garlic, and warm spices like cumin and coriander. Perfectly balanced yet bursting with earthy and savory notes, Githeri is a wholesome, slow-cooked meal that’s both nutritious and satisfying. Ideal for family dinners or exploring global cuisine, this Kenyan staple is traditionally enjoyed on its own but pairs beautifully with a side of rice or chapati. Plus, it’s vegetarian-friendly and easily customizable, making it a crowd-pleasing addition to your table!
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Recipe Information
Ingredients
- 250 grams dried maize kernels
- 250 grams dried red kidney beans
- 2 tablespoons cooking oil
- 1 medium onion, chopped
- 3 cloves garlic cloves, minced
- 1 teaspoon ginger, grated
- 2 large tomatoes, chopped
- 1 medium green bell pepper, chopped
- 1 large carrot, diced
- 1 medium potato, diced
- 1 liter water or vegetable broth
- 1 teaspoon salt
- 0.5 teaspoon ground black pepper
- 1 teaspoon coriander powder
- 0.5 teaspoon cumin powder
- 2 tablespoons fresh coriander leaves, chopped
Instructions
Rinse the dried maize and beans in cold water and drain them.
Place the maize and beans into a large pot, cover with water, and bring to a boil over high heat.
Reduce the heat to low, cover the pot, and simmer for about 90 minutes or until both are tender. Check occasionally to make sure there's enough water to prevent burning.
Once cooked, drain any excess water and set the maize and beans aside.
In a separate large pot, heat the cooking oil over medium heat.
Add the chopped onion and sauté until translucent, about 5 minutes.
Add the minced garlic and grated ginger to the pot and cook for another 2 minutes until fragrant.
Stir in the chopped tomatoes, bell pepper, carrot, and potato. Cook for 5-7 minutes, stirring occasionally, until the vegetables start to soften.
Return the cooked maize and beans to the pot with the vegetables.
Pour in the water or vegetable broth and stir to combine everything.
Season with salt, black pepper, coriander powder, and cumin powder.
Bring the mixture to a simmer and let it cook uncovered for about 20-25 minutes, stirring occasionally, until the vegetables are fully cooked and the flavors have melded together.
Adjust the seasoning if necessary and stir in the chopped fresh coriander leaves just before serving.
Serve hot, accompanied with a side dish of your choice if desired.
Nutrition Facts
Calories |
2398 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 46.0 g | 59% | |
| Saturated Fat | 6.2 g | 31% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 6521 mg | 284% | |
| Total Carbohydrate | 426.6 g | 155% | |
| Dietary Fiber | 72.8 g | 260% | |
| Total Sugars | 32.8 g | ||
| Protein | 94.7 g | 189% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 586 mg | 45% | |
| Iron | 33.0 mg | 183% | |
| Potassium | 7088 mg | 151% | |
*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.
