Low Sodium Classic Kenyan Githeri
Discover the rich, hearty flavors of Kenyan cuisine with this Low Sodium Classic Kenyan Githeri recipe—a nutritious, plant-based dish that combines tender red kidney beans and maize (or sweet corn) with a medley of fresh vegetables and fragrant spices. Traditionally simmered to perfection, this githeri boasts bold notes of ginger, garlic, cumin, and coriander, with a vibrant finish of fresh cilantro. Designed to be both heart-healthy and satisfying, this recipe is low in sodium yet packed with natural flavors, making it ideal for those seeking delicious and wholesome meals. Serve it as a comforting main course or a flavorful side dish, perfect for any occasion. Easy to prepare and deeply rooted in Kenyan culinary tradition, this recipe is a celebration of simple, wholesome cooking that nourishes both body and soul.
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Recipe Information
Ingredients
- 200 grams dried red kidney beans
- 200 grams dried maize (or fresh sweet corn kernels)
- 1 large onion, chopped
- 2 medium tomatoes, chopped
- 2 medium carrots, diced
- 1 medium green bell pepper, diced
- 3 pieces garlic cloves, minced
- 1 tablespoon ginger, minced
- 2 tablespoons vegetable oil
- 1 teaspoon coriander powder
- 1 teaspoon cumin powder
- 0.5 teaspoon ground black pepper
- 0.5 cup fresh coriander leaves (cilantro), chopped
- 1 liter water
Instructions
Rinse the dried kidney beans and maize/corn under cold running water until the water runs clear.
Place the beans and maize in a large pot and cover them with 1 liter of water. Bring to a boil over high heat.
Once boiling, reduce the heat to medium-low and simmer for about 1.5 hours, or until the beans and maize are tender. Drain and set aside.
In a large skillet, heat the vegetable oil over medium heat. Add the chopped onions and sauté for about 5 minutes until they become translucent.
Add the minced garlic and ginger, and cook for another minute until fragrant.
Stir in the chopped tomatoes, carrots, and green bell pepper. Cook for about 5 minutes, allowing the vegetables to soften.
Add the coriander powder, cumin powder, and ground black pepper. Stir to combine the spices with the vegetables.
Add the cooked beans and maize mixture to the skillet, stirring well to incorporate all ingredients.
Reduce heat to low, cover the skillet, and let the githeri cook for another 10 minutes, allowing the flavors to meld together.
Remove from heat and garnish with freshly chopped coriander leaves before serving.
Enjoy your Low Sodium Classic Kenyan Githeri as a hearty main dish or side.
Nutrition Facts
Calories |
1864 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 40.1 g | 51% | |
| Saturated Fat | 5.7 g | 29% | |
| Polyunsaturated Fat | 16.8 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 325 mg | 14% | |
| Total Carbohydrate | 321.3 g | 117% | |
| Dietary Fiber | 61.3 g | 219% | |
| Total Sugars | 28.4 g | ||
| Protein | 76.2 g | 152% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 610 mg | 47% | |
| Iron | 28.5 mg | 158% | |
| Potassium | 5580 mg | 119% | |
*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.
