Githeri

A traditional Kenyan one-pot meal of maize and beans, hearty and nutritious.

stew
Githeri

Prep Time

15 mins

Cook Time

2 hours

Servings

4-6

Ingredients

  • 2 cups dried maize, soaked overnight
  • 1 cup dried beans (kidney or pinto), soaked overnight
  • 2 large onions, chopped
  • 3 large tomatoes, diced
  • 2 carrots, diced
  • 2 potatoes, peeled and cubed
  • 1/4 cup cooking oil
  • 1 tsp curry powder
  • Salt and pepper to taste
  • 1 bunch fresh coriander, chopped

Instructions

  1. 1

    Drain the soaked maize and beans. Place them in a large pot with enough water to cover and bring to a boil. Cook until tender, about 1.5-2 hours.

  2. 2

    In a separate pan, heat the cooking oil and sauté the onions until soft.

  3. 3

    Add the diced tomatoes and cook until they form a thick paste.

  4. 4

    Stir in the carrots, potatoes, and curry powder. Cook for 5 minutes.

  5. 5

    Add the cooked maize and beans to the vegetable mixture. Stir well.

  6. 6

    Season with salt and pepper. Add a little water if needed to prevent sticking, and let it simmer for 15-20 minutes for the flavors to meld.

  7. 7

    Stir in the fresh coriander just before serving.

Nutritional Information

Calories

450 kcal

Protein

20g

Carbs

80g

Fat

5g