Kenyan Corn And Beans Githeri Recipes
GITHERI (KENYAN CORN & BEANS STEW)
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
Categories Main Dish
Time 6h15m4S
Number Of Ingredients 11
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
Provided by AFN Snr Chef
Number Of Ingredients 11
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)
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
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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