Githeri (Kenyan Maize and Bean Stew)
In short: Dried maize and beans simmered slowly, then finished with fried onion, tomato and carrot into a Kenyan one-pot stew from the central highlands. It takes about 3 h 5 min in total and makes 6 servings.
- Prep
- 20 min
- Cook
- 2 h 45 min
- Resting
- 8 h
- Total
- 3 h 5 min
- Servings
- 6
- Difficulty
- Easy
- Calories
- 345 kcal
Githeri is the maize and bean stew of Kenya's central highlands and a favorite home meal across the country. The two staples are simmered slowly until soft, then finished with fried onion, tomato and often carrot or potato. It costs little, feeds many and is often cooked in a big pot for schools and gatherings. Leftover githeri is fried the next day, and some people like it with chili sauce.
Instructions
- Put the maize and beans in a large pot with the water. Bring to a boil and boil hard for 10 minutes, skimming off the foam. This step is essential for kidney beans.
- Reduce the heat, partly cover and simmer for 1 1/2 to 2 hours, adding hot water if needed, until both the maize and beans are tender.
- Heat the oil in a skillet. Cook the onion for 6 minutes until soft, add the garlic and ground coriander for 30 seconds, then the tomatoes. Cook for 8 minutes until pulpy.
- Stir the tomato mixture, carrots, potato (if using) and salt into the pot. Simmer for 20 minutes until the vegetables are tender and the stew has thickened. Mash a few beans against the pot to thicken it more.
- Stir in the fresh coriander and serve hot.
Tips
- In a pressure cooker, the soaked maize and beans are tender in 40 to 45 minutes at high pressure.
- Short on time? Use 2 cans (400 g / 14 oz each) of kidney beans and 400 g (14 oz) frozen or canned corn kernels, and simmer them for 20 minutes with the fried vegetables. Whole dried maize is chewier.
Questions and answers
Why do kidney beans need to be boiled hard first?
Raw kidney beans contain a natural toxin that is destroyed by 10 minutes of vigorous boiling. Never cook raw kidney beans only at a low simmer or in a slow cooker.
What do you serve with githeri?
It is a full meal on its own. Many people add sliced avocado or chili sauce, or serve it with sukuma wiki.
Can I freeze githeri?
Yes, for up to 3 months. Thaw it overnight and reheat it with a splash of water, or fry it the Kenyan way with a little oil and onion.
How long does it take to make Githeri (Kenyan Maize and Bean Stew)?
About 3 h 5 min in total: 20 min of preparation and 2 h 45 min of cooking.
How many calories are in Githeri (Kenyan Maize and Bean Stew)?
About 345 kcal per serving, with 12 g of protein, 58 g of carbohydrates and 8 g of fat. These values are estimates.
Nutrition per serving
| Calories | 345 kcal |
|---|---|
| Protein | 12 g |
| Carbohydrates | 58 g |
| Fat | 8 g |
| Fiber | 14 g |
| Sugar | 8 g |
| Sodium | 600 mg |
Estimated values, calculated from the ingredients.
