Kenyan Corn And Beans Githeri Recipes

GITHERI (KENYAN CORN & BEANS STEW)

Githeri (Kenyan Corn & Beans Stew) image

This East African inspired dinner is frugal, easy to prepare, and loaded with real food. It's also vegan, vegetarian, freezer-friendly, dairy-free, and gluten-free. Inspired by The Cultured Chef (affiliate link)

Provided by Steph Jenkins

Time 6h15m4S

Number Of Ingredients 11

Ingredients

1 tbsp oil or butter
1 medium onion, chopped
3 cloves garlic, minced, (or 3/4 tsp garlic powder)
1 tbsp curry powder
1 large bunch kale or other greens, chopped, (frozen works great)
1 28-oz can tomatoes, diced or crushed, (or 4 cups chopped fresh tomatoes)
2 cups corn, (canned, frozen, or fresh)
2 cups cooked beans, any kind, (canned and drained or home cooked)
1 tsp salt, plus more to taste
1/2 tsp pepper, to taste
1 Lemon, (or 3 tbsp bottled lemon juice)

Steps:

SLOW COOKER:
In a medium-size pan, heat oil. Saute onion for 3 minutes, until translucent. Add garlic and curry powder and cook for 1 minute. (If you must, you can skip this step.)
Combine all ingredients except lemon juice in a slow cooker. Stir, then cover and cook on low 3-4 hours or on high 2-3 hours, until thoroughly cooked.
Season with more salt and pepper to taste. Slice lemon in half. Serve githeri in bowls with a squeeze of lemon juice.
INSTANT POT:
Set your Instant Pot to the Saute Setting and let it heat up for a few minutes.
Saute onion for 3 minutes, until translucent. Add garlic and curry powder and cook for 1 minute. (If you must, you can skip this step.)
Add all ingredients except lemon juice. Stir, then cover and set to Manual Pressure Cook Setting for 5 minutes. Cover and seal your Instant Pot and press Start.
After the pressure releases, open your Instant Pot and season your Githeri with more salt and pepper to taste. Slice lemon in half. Serve githeri in bowls with a squeeze of lemon juice.
STOVE TOP:
In a large pot over medium heat, heat oil. Saute onion for 3 minutes, until translucent. Add garlic and curry powder and cook for 1 minute.
Combine all ingredients except lemon juice. Stir. Bring everything to a boil, then immediately cover, reduce heat to low, and cook 20 minutes, until onions and greens are cooked through.
Season with more salt and pepper to taste. Slice lemon in half. Serve githeri in bowls with a squeeze of lemon juice.

Nutrition Facts : Calories 165 calories, Carbohydrate 30 grams carbohydrates, Cholesterol 4 milligrams cholesterol, Fat 5 grams fat, Fiber 8 grams fiber, Protein 7 grams protein, SaturatedFat 1 grams saturated fat, ServingSize 1 bowl, Sodium 425 milligrams sodium, Sugar 10 grams sugar, TransFat 0 grams trans fat, UnsaturatedFat 3 grams unsaturated fat

GITHERI

Githeri image

Provided by AFN Snr Chef

Number Of Ingredients 11

Ingredients

3-4 Corn kernels, cut fresh off the cob or frozen
Kidney beans (any time)
2 cups water (to cover)
Salt and pepper ( to taste)
Tomatoes
Spices
Onions
Olive oil
Vegetable Broth
Garlic
Cilantro

Steps:

In a large pan, add olive oil over medium heat.
Once heated, saute onions for a couple of minutes until lightly golden and translucent in appearance
Reduce heat to low and simmer until cooked through, 8 to 10 minutes.
Cook on low heat while stirring for a minute
Now, 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 githeri mixture and reduce heat to low-medium
Simmer for about 8 minutes, stirring occasionally
Garnish githeri with spring onion (scallion) and cilantro

KENYAN CORN AND BEANS (GITHERI)

Kenyan Corn and Beans (Githeri) image

Githeri is a simple yet nourishing dish that originated with the Kikuyu tribe. The combination of beans and corn supplies a full complement of protein for the often protein-poor Kenyans. Posted for ZWT7-Africa. Found on the internet.

Provided by CJAY8248

Categories Vegetable

Time 25m

Yield 1 pot, 4-5 serving(s)

Number Of Ingredients 4

Ingredients

2 cups corn, cut fresh off the cob or 2 cups frozen corn
2 cups beans, any type (cooked)
water, to cover
salt and pepper

Steps:

Add the corn and beans to a large pot with enough water just to cover. Season with salt and pepper and bring to a boil over medium heat.
Reduce heat to low and simmer until cooked through, 8-10 minutes.
Variations: substitute hominy for the corn. Cook the beans and corn with some chopped potatoes and chopped greens; mash together well. Use any kind of beans; pinto,kidney,black-eyed peas,green peas or pigeon peas. To give the dish more flavor and texture, add some chopped greens, sauteed onions, cubed potatoes or cassava, stew meat or a little curry powder.

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