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25-Minute Githeri Recipe (Kenyan Beans & Corn)
Githeri is a traditional Kenyan dish that is made with beans and corn. It's typically served alongside other dishes, such as maize flour porridge or Chapati (wheat flatbread). The word "Githeri" means mixed in Swahili. This delicious dish comes together in 25 minutes and combines many flavours to create a hearty meal. It has been said to be the staple food of Kenya for centuries.
Ingredients
- 1 tbsp olive oil, extra virgin, Benefits of olive oil
- 1 onion, medium, finely chopped
- 2 garlic cloves, large, crushed or minced
- 2 tomatoes, large, washed, diced into small pieces
- 1½ tsp smoked paprika, powder
- ½ tsp curry powder
- 2 cups kidney beans, canned, drained
- 1 cup corn, canned, drained
- ¼ cup vegetable stock, no added salt
- 1 tsp salt, sea salt
- 1 scallion, washed, ends removed, finely chopped
- ¼ cup cilantro, fresh, washed, finely chopped, leaves and stems
Instructions
- In a large pan, add olive oil over medium heat.
- Once heated, saute onion for a couple of minutes until lightly golden and translucent in appearance.
- Stir in garlic, smoked paprika and curry powder. Cook on low heat while stirring for one minute until fragrant.
- Add tomatoes; cook for three minutes or until the tomatoes are soft and mushy.
- Next, stir in beans, corn kernels, stock and salt; cover the mixture and reduce heat to low-medium. Simmer for about 8 minutes, stirring occasionally.
- Garnish with scallion and cilantro.
Notes
- For this dish, I prefer canned kidney beans or frozen corn kernels because they're a time saver. If you don't enjoy canned foods and want to use dry beans instead, make sure the mixture simmers for a longer period with extra stock or water so that it cooks completely.
- Don't skim on the garnish ingredients. Opt for fresh cilantro instead. The flavour is more potent and fragrant with fresh herbs!
- Remember to cook the mixture on low-medium heat, stirring occasionally; allow it to simmer - this will ensure that the dish reaches its optimal consistency.
- Prepping ingredients ahead of time is a great way to save time in the kitchen.
Nutrition Information:
Calories: 280kcal (14%)Carbohydrates: 46g (15%)Protein: 14g (28%)Fat: 6g (9%)Saturated Fat: 1g (5%)Polyunsaturated Fat: 1gMonounsaturated Fat: 4gSodium: 787mg (33%)Potassium: 893mg (26%)Fiber: 12g (48%)Sugar: 7g (8%)Vitamin A: 1445IU (29%)Vitamin C: 20mg (24%)Calcium: 64mg (6%)Iron: 4mg (22%)
Keep in mind that the nutritional values provided are approximations and suggestions, and might fluctuate depending on ingredient variations, portion sizes, and recipe adjustments. This nutrition facts table cannot account for your individual needs. Your body — including your hunger and satiety cues — change daily. It's perfectly fine to eat more or less on different days. Instead of letting food guilt take over, consider mindful eating.
* Percent Daily Values are based on a 2000 calorie diet.
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