Low Fat Classic Kenyan Githeri
Discover the wholesome charm of Kenyan cuisine with this **Low Fat Classic Kenyan Githeri** recipe, a delightful medley of plant-based goodness. Featuring tender maize kernels and hearty kidney beans, simmered to perfection with a vibrant array of fresh vegetables such as cabbage, bell peppers, and carrots, this dish is packed with flavor while remaining light and nutritious. Infused with aromatic ginger, garlic, and a touch of paprika, the githeri boasts bold, satisfying tastes and unforgettable textures. Prepared with minimal oil and enriched with vegetable broth, this low-fat version of the beloved Kenyan classic is perfect for health-conscious foodies. Quick to prep, wallet-friendly, and versatile, it makes a sensational meat-free main or a wholesome side dish, garnished with fresh coriander for a pop of herbal freshness. Perfect for those seeking healthy, African-inspired comfort food!
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Recipe Information
Ingredients
- 250 grams dried maize kernels (or hominy)
- 250 grams dried red kidney beans
- 1 yellow onion, large
- 3 tomatoes, medium
- 30 grams fresh coriander (cilantro) leaves
- 3 garlic cloves
- 1 inch ginger root
- 500 milliliters vegetable broth
- 1 carrot, large
- 1 bell pepper, medium (any color)
- 0.5 cabbage, small head
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 0.5 teaspoon paprika
Instructions
Rinse the maize kernels and kidney beans separately in cold water. Soak them in water overnight, or for at least 8 hours, to soften.
Drain and rinse the soaked maize and beans. Place them in a large pot and cover with fresh water. Bring to a boil over high heat.
Once boiling, reduce heat to a simmer. Cover and cook for about 40-50 minutes, or until both the maize and beans are tender.
While the maize and beans cook, prepare the vegetables. Dice the onion, chop the tomatoes, shred the cabbage, peel and slice the carrot, mince the garlic, and grate the ginger.
In a large non-stick skillet or pot, add the chopped onion and dry sauté on medium heat, stirring frequently, until the onion is translucent.
Add the minced garlic and grated ginger to the onions. Continue to sauté for another 2 minutes until fragrant.
Stir in the chopped tomatoes, and cook for about 5 minutes until they begin to break down, forming a sauce.
Add the carrot, bell pepper, and cabbage to the pot, and continue to cook for about 5 minutes. Pour in the vegetable broth, stirring to combine.
Season the mixture with salt, black pepper, and paprika. Mix well.
Drain the cooked maize and beans, and add them to the skillet with the vegetables. Stir everything gently to combine, ensuring the maize and beans are evenly coated with the vegetable mixture.
Reduce the heat to low, cover the skillet, and let everything simmer together for 10 minutes, allowing flavors to meld.
Chop the fresh coriander leaves and add them to the githeri just before serving, stirring gently to incorporate.
Serve the Low Fat Classic Kenyan Githeri warm, either as a main dish or a side.
Nutrition Facts
Calories |
2200 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.9 g | 23% | |
| Saturated Fat | 2.8 g | 14% | |
| Polyunsaturated Fat | 1.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3784 mg | 165% | |
| Total Carbohydrate | 428.0 g | 156% | |
| Dietary Fiber | 81.5 g | 291% | |
| Total Sugars | 49.7 g | ||
| Protein | 102.7 g | 205% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 719 mg | 55% | |
| Iron | 33.9 mg | 188% | |
| Potassium | 7358 mg | 157% | |
*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.
