Githeri (Fresh Beans and Maize)
Stewed fresh maize and beans is commonly known as Githeri. This is a variant of the Githeri dishes that
uses fresh maize and beans. It is popular among communities in agricultural areas such as Eastern, Central and Western. This recipe is common during the season when maize and beans are green about a month to harvesting. It is usually served as a main dish in most communities and as a breakfast dish among the Luhya communities
Ingredients
4 green maize cobs with kernels, (2 kgs)
2.5 kg bean pods, red
9 ¼ cups (2005 g) water
1 stem (140 g) spring onion, unpeeled
1 ¼ cups (187 g) cooking fat
5 ½ tsp. (28 g) salt, iodized
Preparation 2 hours | Cooking 20 minutes | Serves 4
Preparation:
• Remove fresh beans from pods. Put in a bowl or container.
• Remove maize cobs with kernels from the husks.
• Remove maize kernels from the cobs by hand.
• Mix and wash the maize and beans.
• Boil in 9 ¼ cups of water for 2 hours until cooked.
• Prepare the onions and chop into a separate bowl.
• Stewing:
• Heat cooking fat into a pan and add the spring onions.
• Cook the spring onions until they soften.
• Add the boiled maize-beans mixture. Cover with a pan.
• Add salt and continue cooking while stirring periodically.
• Once ready, remove from fire and serve.
Nutrition data per 100g of recipe:
Energy 751 kJ/ 180 kcal │| Fat 7.6 g │| Carbohydrates 15.1 g │| Protein 7.8 g |│ Fibre 10.4 g │
Vitamin A 6 mcg |│ Iron 1.7 mg |│ Zinc 1.21 mg
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