Githeri
Githeri is one meal that is common among Kenyans with other nicknames like “muthere” and “kitheri”. Matter of fact, it originated from this country, but many in the eastern regions of Africa have emulated the delicacy.
Also try Kachumbari, Sukuma Wiki, Mukimo, and Cassava Leaf Soup!
What is githeri?
Githeri is made from corn and beans, which are cooked until ready by the use of a stove or gas. It can also be cooked using a wooden cooker, for economic purposes. It takes a while, depending on the type of maize that has been used. If the variety of maize used is soft, the cooking time is relatively shorter as opposed to using the hard ones.
Cooking this meal is common among Kenyans because of the staple nature of the maize. There is probably no one in Kenya who has not tried it.
The corn is cooked first using a pot, and then the beans are added. This is done to ensure that they are evenly cooked and finished at the same time. The timing is vital and it can be estimated only by testing the food.
This githeri recipe with potatoes is not the only way to cook it, but they help bring out a flavor and stew-like appearance when the githeri is cooked. Turmeric is added due to the health benefits it offers, and it gives a pleasant taste as well.
In most cases, githeri is cooked to ensure a change in the normal menu and break the monotony. With the ingredients being universal, it is clear that this dish can be utilized by anyone irrespective of the region.
The most important thing to keep in mind is the nutritional balance of this dish. It has enough protein and carbs to keep your body functioning properly, and the intent of githeri is to serve as a healthy base for a meal or even alone as sustenance.
How to serve githeri?
Anyone all over the world that loves corn can enjoy this dish. It is highly customizable, and you can add any vegetables you like. Everyone has different taste buds, so the possibilities of what to add are endless! There is no need to do it the same way every time.
However, if you are preparing githeri for the first time, I would recommend following the recipe so you can see what the end result should resemble. From there, you can step out and make this recipe your own. Perhaps even a new family tradition!
Githeri is technically a full meal and does not need to have any accompaniment. It tastes great on its own and is nutritious enough to serve as a meal.
You can also try it with other stews or with rice or flatbread.
Githeri can be served with avocado on a plate of your choice. Let’s get straight into the recipe for this delicacy and get to know all the ingredients or accompaniments that can be served with this meal:
Githeri recipe:
- Avocado oil – use any neutral oil, for oil-free use water to saute veggies.
- Red onion – you can use white or yellow onion instead.
- Garlic – gives flavor to Githeri, add extra cloves if you are a garlic lover, or add 1 teaspoon garlic powder.
- Ginger – use freshly grated ginger, gives a ton of flavor.
- Green onions – extra flavor with chopped green onion.
- Turmeric – you can substitute with curry powder.
- Tomato – you can substitute with a can of diced tomatoes.
- Potatoes – peeled and diced potatoes, you can leave the skin on for added nutritional benefits.
- Corn kernels – fresh or frozen corn.
- Red kidney beans – substitute with your favorite bean such as chickpeas, pinto, black beans, pigeon peas.
- Vegan bouillon cube – boosts the flavor of Githeri, you can leave it out.
- Cilantro – fresh chopped cilantro or parsley for flavor.
- Salt – makes flavor pop, use sea salt.
- Cayenne pepper – boost flavor.
How to make githeri?
- Heat oil in a large saucepan over medium-high, add onion and cook until soft, about 2 minutes.
- Stir in garlic, ginger, green onions, and turmeric and cook until fragrant, about 1 minute.
- Add tomatoes, potatoes, corn kernels, kidneys, vegan bouillon cube, water, and cook until potatoes are tender about 10-15 minutes
- Add salt to taste, and chopped cilantro. Serve.
Is githeri good for you?
When you consider the fact that it has both corns and beans, it is evident that the nutritional value is high and can help keep anyone from becoming malnourished. It explains the reason why the food is used in most of the driest parts of Kenya, where food may not come as easily.
It is common among famine and drought-stricken areas, and for those who cannot afford expensive foods. The following are some of the benefits that can be yielded from this inexpensive but healthy and delicious dish:
Good protein source:
Proteins come from the beans, which helps in the building of the tissues. It is an integral part of your diet to ensure proper organ function and to keep you strong and healthy.
Carbohydrate source:
Githeri helps with the provision of carbohydrates, due to the maize content in the food. It is a source of carbohydrates to the body, which translates into energy for the body. Without carbohydrates, your body will not function properly or will start breaking down your fat for energy.
Extra nutrients for the body:
The extra nutrients are gotten from what is added to the githeri. The likes of tomatoes and onions offer a great deal with the nutrients that are required by the body. All of the ingredients in this recipe can aid in the provision of many vitamins and minerals.
What Is The Ratio Of Beans To Maize (Corn) In Githeri?
The ratio of beans to corn is 1 part beans to 2 parts corn when making githeri.
Conclusion on githeri:
Try this delicious vegetable recipe today! Eat it with other African side dishes like Jollof Rice, Ugali, or Kachumbari, or with your other dinner dishes.
The health benefits of the ingredients in the dish only add to how great it is for your diet.
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Githeri
Ingredients
- 2 tablespoons avocado oil
- 1 medium red onion chopped
- 3 cloves garlic minced
- 1 teaspoon fresh ginger grated
- 2 green onions chopped
- 1/2 teaspoon turmeric
- 1 medium tomato chopped
- 2 medium potatoes peeled and diced
- 2 cups corn kernels fresh or frozen
- 1 15 ounce can red kidney beans, rinsed and drained
- 1 vegan bouillon cube
- 1 cup water
- 1/4 cup cilantro chopped
- Salt to taste
- 1/4 teaspoon Cayenne pepper optional
Instructions
- Heat oil in a large saucepan over medium-high, Add onion and cook until soft, about 2 minutes.
- Stir in garlic, ginger, green onions, and turmeric and cook until fragrant, about 1 minute.
- Add tomatoes, potatoes, corn kernels, kidneys, vegan bouillon cube, water, and cook until potatoes are tender, about 10-15 minutes
- Add salt to taste, and chopped cilantro. Serve.
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