githeri

How To Prepare/Cook Githeri(maiza & beans)

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Africa CuisineLunchRecipesVeganVegetarianWorld Cuisines

Origin: Githeri is a traditional Kenyan dish originating from the Kikuyu community. It has been a staple in Kenyan households for generations due to its nutritional balance, affordability, and simplicity. Once a communal dish shared in villages, it has evolved into a popular meal across the country and is even served in schools.

Ingredients

  • 2 cups maize kernels (fresh or dried)
  • 2 cups dried beans (red or kidney)
  • 1 large onion, chopped
  • 2 tomatoes, chopped
  • 1 bell pepper, chopped
  • 2 tablespoons vegetable oil
  • 1 teaspoon turmeric
  • 1 teaspoon cumin
  • Salt and pepper to taste
  • Fresh coriander (cilantro) for garnish

Instructions:

  1. If using dried maize and beans, soak them overnight separately. Drain and rinse before cooking.
  2. In a large pot, combine the maize and beans. Cover with water and boil until tender (1-2 hours). Drain and set aside.
  3. In another pot, heat the oil over medium heat. Add the chopped onion and sauté until translucent.
  4. Add tomatoes, bell pepper, turmeric, and cumin. Cook until tomatoes soften.
  5. Stir in the cooked maize and beans. Mix well and cook for another 10 minutes.
  6. Season with salt and pepper. Garnish with fresh coriander before serving.

Nutritional Information (Per Serving)

  • Calories: 350 kcal
  • Protein: 18g
  • Fiber: 12g
  • Carbohydrates: 60g
  • Healthy Fats: 5g

Benefits

  • High in plant-based protein and fiber.
  • Provides sustained energy.
  • Supports gut health and digestion.

Tips

  • For added flavor, incorporate curry powder or chili.
  • Serve with sautéed greens like sukuma wiki (collard greens).
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