Heart-Healthy Classic Kenyan Githeri
Experience the wholesome goodness of **Heart-Healthy Classic Kenyan Githeri**, a vibrant, one-pot dish brimming with nutritious ingredients and bold, earthy flavors. This traditional Kenyan recipe combines tender kidney beans and golden corn kernels, simmered and infused with a medley of sautéed vegetables, aromatic spices like cumin, turmeric, and coriander, and a finishing touch of fresh cilantro. Not only is this high-fiber, protein-packed meal heart-healthy, but it’s also perfect for those seeking comforting, plant-based options. Easy to prepare with simple ingredients, Githeri makes a satisfying main dish or a flavorful side. Its slow-cooked richness will captivate your palate, bringing an authentic taste of East African cuisine to your table.
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Recipe Information
Ingredients
- 1 cup dried kidney beans
- 1 cup yellow corn kernels
- 4 cups water
- 1 tablespoon olive oil
- 1 medium yellow onion, chopped
- 2 garlic cloves, minced
- 1 large carrot, diced
- 1 medium green bell pepper, diced
- 2 medium tomatoes, chopped
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 0.5 teaspoon ground turmeric
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 0.25 cup fresh cilantro, chopped
Instructions
Rinse the dried kidney beans thoroughly and place them in a large bowl. Cover with water and soak overnight or for at least 8 hours.
Drain the soaked kidney beans and transfer them to a large pot. Add the corn kernels and 4 cups of water.
Bring the mixture to a boil, reduce heat, and simmer on low for about 1 to 1.5 hours, or until the beans are tender.
In a separate large skillet, heat the olive oil over medium heat.
Add the chopped onion and sauté until translucent, about 3-5 minutes.
Stir in the minced garlic, diced carrot, and diced green bell pepper. Cook for an additional 5 minutes, stirring occasionally.
Add the chopped tomatoes to the skillet and cook until they soften, about 3 minutes.
Stir in the ground cumin, coriander, turmeric, salt, and black pepper. Mix well and cook for another 2 minutes to blend the flavors.
Once the beans and corn are tender, drain any excess water and add them to the skillet with the sautéed vegetables.
Mix everything thoroughly and allow it to simmer together for about 10 minutes on low heat, letting the flavors meld.
Taste and adjust seasoning if necessary.
Garnish with fresh chopped cilantro before serving.
Serve the githeri hot, either as a main dish or a hearty side.
Nutrition Facts
Calories |
1707 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 27.7 g | 36% | |
| Saturated Fat | 4.1 g | 20% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2596 mg | 113% | |
| Total Carbohydrate | 309.2 g | 112% | |
| Dietary Fiber | 77.0 g | 275% | |
| Total Sugars | 23.8 g | ||
| Protein | 73.7 g | 147% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 521 mg | 40% | |
| Iron | 28.0 mg | 156% | |
| Potassium | 4829 mg | 103% | |
*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.
