Vegan Classic Kenyan Githeri
Discover the soul-warming flavors of Kenya with this Vegan Classic Kenyan Githeri, a hearty one-pot dish brimming with nutritious legumes and vibrant vegetables. Centered around tender dried maize kernels and red kidney beans, this traditional recipe combines staples of East African cuisine with a modern, plant-based twist. Infused with aromatic spices like curry powder and complemented by a medley of fresh vegetables—carrots, cabbage, tomatoes, and green bell peppers—this githeri is a nourishing and flavor-packed meal perfect for any occasion. Vegan-friendly and naturally gluten-free, it’s lovingly simmered and brought to life with a touch of coconut oil and a garnish of fresh cilantro. Serve it as a wholesome main dish or a comforting side for a truly authentic taste of Kenyan cooking.
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Recipe Information
Ingredients
- 1 cup dried maize kernels
- 1 cup dried red kidney beans
- 4 cups water
- 2 tablespoons coconut oil
- 1 large, chopped red onion
- 3 minced garlic cloves
- 2 chopped ripe tomatoes
- 1 large, diced carrot
- 1 chopped green bell pepper
- 1 cup, shredded cabbage
- 1 teaspoon salt
- 0.5 teaspoon ground black pepper
- 1 teaspoon curry powder
- 0.25 cup, chopped fresh cilantro
Instructions
Rinse the dried maize kernels and red kidney beans under cold water until the water runs clear.
In a large pot, add the rinsed maize, beans, and 4 cups of water. Bring to a boil over high heat.
Once boiling, reduce the heat to low, cover, and let simmer for about 60 minutes, or until both the maize and beans are tender. Drain and set aside.
In a separate large pot or pan, heat the coconut oil over medium heat.
Add the chopped red onion and minced garlic, sautéing until the onion becomes translucent and fragrant, about 5 minutes.
Stir in the chopped tomatoes, and cook until they begin to soften and release their juices, around 5 minutes.
Add the diced carrot and chopped green bell pepper, cooking for another 5 minutes until they start to soften.
Mix in the shredded cabbage, allowing it to slightly wilt, which should take about 3 minutes.
Add the cooked maize and beans to the vegetable mixture, stirring well to combine.
Season the mixture with salt, ground black pepper, and curry powder, adjusting to taste.
Continue cooking for an additional 10 minutes, stirring occasionally to ensure everything is well incorporated.
Remove the pot from heat and stir in the freshly chopped cilantro.
Serve the githeri hot as a main dish or a side, relishing the rich flavors and the wholesome goodness of this traditional Kenyan meal.
Nutrition Facts
Calories |
1852 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 40.1 g | 51% | |
| Saturated Fat | 25.0 g | 125% | |
| Polyunsaturated Fat | 0.6 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3272 mg | 142% | |
| Total Carbohydrate | 315.6 g | 115% | |
| Dietary Fiber | 58.5 g | 209% | |
| Total Sugars | 28.1 g | ||
| Protein | 73.9 g | 148% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 516 mg | 40% | |
| Iron | 26.2 mg | 146% | |
| Potassium | 4889 mg | 104% | |
*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.
