🌽

Githeri

A Kenyan staple of maize and beans simmered together, then finished with onion, tomato, spices, and a light savory base.

Hard⏱️ 13 hr 38 min📖 1 min readServes 6~382 kcal🇰🇪 Kenyan🌍 Full translation

18 min prep 80 min cook 720 min rest

#One-Pot
Vegan
Vegetarian

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Timeline

Total 13 h 38 min

Prep18 min
Resting/Marinating12 h
Cooking1 h 20 min

Ingredients

6 servings

Quick:

For the legumes

1.2 cup(~240 ml) Dried white beans
2 cup(~400 ml) Boiled corn kernels

For the sauce

1 Onion
2 Tomatoes
2 clove Garlic

For the spice mix

0.7 tsp(~3.5 ml) Cumin
0.7 tsp(~3.5 ml) Ground red pepper

For cooking

2 tbsp(~30 ml) Vegetable oil
6 cup(~1200 ml) Water

General

1 dessert spoon(~10 ml) Salt

What else can I make with these ingredients?

Instructions

1
Soak the dried white beans in water for 12 hours, then drain.
12 hr
720:00
2
Boil the beans with 5 cups of water for 50 minutes, until tender.
50 min
50:00
3
Add the boiled corn kernels to the beans and cook together for 10 minutes.
10 min
10:00
4
Dice the onion, tomatoes, and garlic small.
5
In a separate pot, saute the onion and garlic in vegetable oil for 5 minutes.
5 min
05:00
6
Add the tomatoes, cumin, ground red pepper, and salt, and cook for 6 minutes until sauce-like.
6 min
06:00
7
Add the beans and corn to the sauce pot and let everything come together over low heat for 9 minutes.
9 min
09:00

💡 Tip: Soak the dried beans overnight; this is the safest way for them to cook in the same pot with the corn without falling apart.

🍽️ Serving suggestion: Serve githeri like a one-bowl main dish with optional avocado, hot pepper sauce, and lemony salad.

Good sources

Approximate vitamin / mineral assessment based on the recipe's ingredients. For precise nutrition tracking, consult a doctor or dietitian.

Protein source
Vitamin C

Nutrition (per serving)

~382

kcal calories

g protein

g carbs

g fat

Protein 17%Carbs 69%Fat 14%

Sugar

7.2g

Fiber

794.1mg

Sodium

0.8g

Saturated fat

Approximate values, derived from ingredient amounts using USDA FoodData Central and TÜBİTAK Turkish Food Composition Database. Actual values can vary by roughly ±20% depending on cooking method, brand, and portion size. For diet or medical conditions, consult a dietitian or doctor.

Estimated satiety (per serving)

9/10

Very filling, for a really hungry day

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FAQ

How many servings does Githeri make?
This recipe serves 6.
How long does Githeri take?
Prep 18 minutes, cooking 80 minutes, including 720 minutes of passive resting; 818 minutes in total.
Is Githeri difficult?
This recipe is rated hard.
How many calories does Githeri have?
Approximately 382 kcal per serving. Protein: 16g, carbs: 66g, fat: 6g.
Is Githeri allergen-free?
Our algorithm flagged this recipe as free of common allergens. Still, check the ingredient list yourself.
Which cuisine does Githeri belong to?
This recipe belongs to Kenyan cuisine.
How many ingredients does Githeri need?
This recipe needs 10 ingredients.
Is Githeri filling?
Satiety bar per serving is 9/10; keeps you full for a long time, made for a very hungry day. The score is based on protein, fiber and the satiety index.

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Instructions

Soak the dried white beans in water for 12 hours, then drain.

12 hr