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Health Benefits of Githeri
Githeri is a creative combination of beans and this contributes to its high carbohydrate and fiber content. It is low in fat and cholesterol and has a moderate protein content. B vitamins, magnesium, phosphorus, and potassium are all abundant in it.
Githeri can also be turned into a stew by adding vegetables, potatoes, and occasionally meat. Githeri is also used to produce mukimo, which is made by mashing together potatoes, bananas, and greens. The popularity of this dish has risen recently as a result of the health benefits linked with the plant-based food.
What to Eat With Githeri
This dish’s popularity stems in part from the fact that it has been the main lunch offered to students since the 1920s. Githeri has also gained popular among young people. It is served in many Kenyan hotels.
The same food, which consists of two major ingredients: maize and beans, as well as other available legumes and even ground nuts, is known by several names and is a traditional dish from at least as far north as Ethiopia to as far south as South Africa. In Tanzania, for example, it is known by several names such as Kande, Pure, and Ngate. The meal has a much broader impact than Kenya and the Gikuyu people.
Recipe For Githeri
This dish just requires two simple ingredients, both of which are commonly available throughout Kenya. Maize (corn) and beans are the two ingredients. Although most people prefer green maize, dried maize (corn) is utilized on a regular basis since green maize is seasonal.
Because dried maize and beans take a long time to cook, they must be boiled for several hours. Once the salt has been applied, our supper is complete. If green maize is used, the maize must be boiled separately from the beans since the green maize cooks faster.
To complete the process of preparing this dish, the beans and maize are blended when the beans are almost done.
Note that the ideal ratio of maize to beans is 1:2; you should always have more beans than maize. You’re however not under any pressure to follow this rue strictly. Tweak your dish how you deem fit!
Check below to see the ingredients you need for your kenyan beans and corn, Githeri.
Variations of Githeri
- In Kenya, dried corn and beans are used.
- The beans and corn are put in a pot with water and simmered for several hours until softened. Use any kind of beans: pinto beans, kidney beans, cowpeas (black-eyed peas), green peas, groundnuts, 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.
- Muthokoi: Substitute hominy for the corn.
- Mukimo: Cook the beans and corn with some chopped potatoes and chopped greens. Mash together well and season with salt and pepper.
Below is the step-by-step recipe on how to make this easy recipe. If you make it don’t forget to leave a comment. Enjoy!
Githeri
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
Instructions
- 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
