Githeri

  |   Posted: February 28, 2020

This simple, nourishing stew of corn and beans, githeri (guh-THEE-ree), is a staple dish in Kenya. It is an easy one-pot meal, and together, the beans and corn provide a vegetarian dinner that is high in protein.

Yield: 4-5 servings
Prep time: 10 minutes
Cook time: 45 minutes
Total time: 55 minutes

Ingredients

  • 1 tbsp. cooking oil 
  • 1 medium yellow onion, chopped (about ½ cup) 
  • 3 tbsp. tomato paste 
  • 2 (15-oz) cans kidney beans, drained 
  • 3 cups corn kernels (4 ears, if fresh; or use frozen corn) 
  • 2 potatoes, cut into ½-inch cubes 
  • 4 cups water 
  • ¾ tsp. salt, or to taste 
  • optional: cooked rice or crusty bread

Directions

  1. In a large saucepot, heat the oil over medium heat. Add the onion and cook, stirring occasionally, about 10 minutes or until golden and soft. 
  2. Add the tomato paste and cook, stirring, for about 1 minute. 
  3. Add the beans, corn, potatoes, water and salt. Bring to a boil. 
  4. Reduce heat to medium and simmer, stirring occasionally, about 25 minutes or until the potatoes are soft and most liquid has been absorbed. 
  5. Serve alone (traditional). For variety, serve with rice or crusty bread.

This simple, nourishing stew of corn and beans, githeri (guh-THEE-ree), is a staple dish in Kenya. It is an easy one-pot meal, and together, the beans and corn provide a vegetarian dinner that is high in protein.

Yield: 4-5 servings
Prep time: 10 minutes
Cook time: 45 minutes
Total time: 55 minutes

Ingredients

  • 1 tbsp. cooking oil 
  • 1 medium yellow onion, chopped (about ½ cup) 
  • 3 tbsp. tomato paste 
  • 2 (15-oz) cans kidney beans, drained 
  • 3 cups corn kernels (4 ears, if fresh; or use frozen corn) 
  • 2 potatoes, cut into ½-inch cubes 
  • 4 cups water 
  • ¾ tsp. salt, or to taste 
  • optional: cooked rice or crusty bread

Directions

  1. In a large saucepot, heat the oil over medium heat. Add the onion and cook, stirring occasionally, about 10 minutes or until golden and soft. 
  2. Add the tomato paste and cook, stirring, for about 1 minute. 
  3. Add the beans, corn, potatoes, water and salt. Bring to a boil. 
  4. Reduce heat to medium and simmer, stirring occasionally, about 25 minutes or until the potatoes are soft and most liquid has been absorbed. 
  5. Serve alone (traditional). For variety, serve with rice or crusty bread.

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