African

KENYAN GITHERI

Author:Keesha

Githeri is a Kenyan dish that consists of maize and beans, cooked together in water until they are soft enough to eat. It can be served as an entrée or alongside other dishes such as meat stew, kachumbari salad, or other vegetables. Githeri is the perfect meal for any occasion and can be tailored to fit your taste preferences. So what are you waiting for? Get cooking!

Kenyan Githeri

If you’re looking for a delicious and healthy Kenyan dish, Githeri is the perfect meal for you. This corn and bean combination is packed with protein and flavor, making it a perfect choice after a workout or anytime you need an energy boost. Githeri can be made with lots of different vegetables and spices, so you can customize it to your liking. If you’re visiting Kenya, be sure to try this amazing dish!

In 2017, the dish went viral due to the so-called “Githeri Man” – a Kenyan man who was photographed eating Githeri during the country’s presidential elections. He became an internet sensation, and the dish started to gain popularity worldwide.

What is Githeri?

Githeri is a traditional Kenyan dish made of corn and beans. It can be found in restaurants and cafes all around Kenya. It is also a popular choice for vegetarians and vegans as it has no meat or dairy products in it at all!

Ingredients

Vegetable Oil: The oil is used for cooking the onions and beans.

Garlic Cloves: Garlic is perfect to add flavor to the dish. If you don’t like garlic, you can leave it out or replace it with another herb or spice.

Tomato: Tomatoes add the perfect amount of sweetness and acidity. You can also use canned tomatoes if you’re in a hurry or don’t have fresh tomatoes on hand.

Cilantro: Cilantro is a herb that is popular in Kenyan cuisine. If you don’t like cilantro, you can leave it out or replace it with another herb of your choice.

Curry Powder: Curry is a spice that is popular in Kenyan cuisine.

Vegetable stock: The vegetable stock adds flavor and moisture to the recipe. You can make your own vegetable stock at home or use store-bought stock.

Corn: The traditional recipe is made with corn, which gives it a delicious flavor and texture.

Red Kidney Beans: The beans are the star of this delicious dish and give it its characteristic look and flavour. You can use fresh or canned beans, but be sure to drain and rinse the canned beans before using them.

Salt: Salt is needed for seasoning. You can also add other spices such as pepper or cumin if you like a spicier dish.

Onion: The onion is a humble, but essential ingredient.

How to Cook Githeri

The preparation is quick and easy. Gather your ingredients, measure them out, and you’re ready to start cooking! Simply put all of the ingredients into a large saucepan or pot and bring to a boil. Cover and simmer for about 15 minutes until it is cooked through. Season with salt to taste before serving hot!

Variations

There are many variations of the recipe, depending on your taste preferences and what ingredients you have on hand. Here are a few variations to get you started:

  • Spinach: This variation is healthy and delicious. Simply add some fresh or frozen spinach to the dish while it’s cooking.
  • Peas: The recipe can be made with green peas instead of beans, which gives the dish a different flavor and texture.
  • Carrots: Carrots are another delicious option. You can add grated or chopped carrots during the cooking process for added sweetness and nutrition.
  • Potatoes: Potatoes are a classic addition and add some starchiness to the dish.
  • Coconut Milk: Adding coconut milk gives it a creamy, tropical flavor. This variation is perfect for those who like their food a little bit sweet.

Health Benefits

Githeri is not only vegan, gluten-free and delicious, but it also has a number of health benefits. It is packed with protein, fiber and iron. It is also a perfect option to refuel after an intense workout because it will give you energy without making you feel tired or sluggish. It is also ideal if you are trying to lose weight or maintain your current weight because it is a low-calorie, high-nutrient food.

Cooking Tips

– Githeri can be cooked in a variety of ways. You can cook it on the stovetop in a large skillet, or you can cook it in a slow cooker or pressure cooker.

– It is also perfect for meal prepping. Cook a big batch over the weekend and store it in containers in the fridge or freezer for quick and easy meals during the week.

– The dish can be reheated in the microwave or on the stovetop. It can also be frozen for up to 3 months. Just thaw it out and reheat it when you’re ready to eat it!

So there you have it! A delicious, vegan, gluten-free recipe that is perfect for any occasion. Whether you’re looking for a quick and easy meal, need some energy after a workout, or are simply in the mood for some Kenyan cuisine, Githeri is the dish for you! Give it a try today!

FAQs

Can I cook Githeri in a pressure cooker?

Yes, it can be cooked in a pressure cooker. Simply add all of the ingredients to the pressure cooker and cook on high for about 15 minutes.

How many calories does Githeri have?

It has approximately 350 calories per cup. The dish is a low-calorie food that is packed with nutrients, so it’s perfect for those who are trying to get in shape.

What happened to Githeri Man?

Githeri Man became a character who appeared in Kenyan commercials. He was known for his catchy songs and dances. Unfortunately, Githeri Man has retired from the advertising world but his legacy will live on forever!

Can I make Githeri ahead of time?

Yes, it can be made ahead of time and stored in the fridge for up to a week or frozen for up to three months. The dish can also be reheated on the stovetop or in the microwave. It is perfect for meal prepping!

How long does Githeri last?

It will last about one week when stored in the fridge and three months when stored in the freezer. It is a great option for leftovers or for prepping meals ahead of time.

What are some other Kenyan dishes I can try?

If you’re looking for more delicious Kenyan cuisine, be sure to check out these recipes: Samosas, Chapati, Pilau Rice, Kenyan Biryani, Mango and Coconut Rice. Enjoy!

KENYAN GITHERI

Keesha
Githeri is a Kenyan dish that consists of maize and beans, cooked together in water until they are soft enough to eat. It can be served as an entrée or alongside other dishes such as meat stew, kachumbari salad, or other vegetables. Githeri is the perfect meal for any occasion and can be tailored to fit your taste preferences. So what are you waiting for? Get cooking!
5 from 1 vote
Prep Time 15 mins
Cook Time 15 mins
Total Time 30 mins
Course Snack
Cuisine African
Servings 4
Calories 100 kcal

Ingredients
 
 

  • 1 Tbsp Vegetable Oil
  • 2 Garlic cloves
  • 1 Tomato
  • 1/4 Cup Cilantro
  • 1/2 tsp Curry Powder optional
  • 1/4 Cup Vegetable Stock
  • 1 Cup Sweet Corn fresh or canned
  • 1 Can Red Kidney Beans drained and rinsed
  • 1 Onion chopped
  • Salt and Pepper to taste

Instructions
 

  • Gatherall of your ingredients. You will need vegetable oil, garlic cloves (or garlicpowder), tomato sauce or diced tomatoes with green chiles if using cannedtomatoes), cilantro (optional), curry powder, vegetable stock or water if youdon't have any stock on hand), corn (fresh or canned).
  • Heatup some oil in a large skillet over medium-high heat. Add chopped onions andgarlic to the hot oil; cook until golden brown, about five minutes depending onhow big your pieces of onion are cut into smaller pieces.
  • Addthe beans, corn, tomatoes (and their juices), stock or water, cilantro, andcurry powder to the pan; bring mixture to a boil. Cover and simmer for about 15minutes until it is cooked through.
  • Season with salt to taste before serving hot! Githeri can be eaten alone or servewith rice, quinoa, pasta noodles or any other side dish of your choice. It canalso be made ahead of time and reheated in the microwave when you're ready toeat it.

Nutrition

Serving: 1 portionCalories: 100kcalCarbohydrates: 16gProtein: 2gFat: 4gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 1gTrans Fat: 1gSodium: 4mgPotassium: 205mgFiber: 2gSugar: 5gVitamin A: 103IUVitamin C: 8mgCalcium: 20mgIron: 1mg
Tried this recipe?Let me know how it was!

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