Githeri (Stewed Maize & Beans)
This is yet another variant of githeri. It is mainly prepared using dry maize and beans. It is common among most communities in Western, Central, Eastern and Rift Valley parts of Kenya. This variant of githeri is one among the most common staples in Kenya. It is mostly eaten as a main dish during lunch time and dinner by the entire family. It is well balanced in nutrients and is considered complete on its own
Ingredients
11 cups (1730 g) maize and beans, dry, boiled
1 onion, red skinned, raw, unpeeled (132 g)
1/3 cup (69 g) cooking oil
3 tsp. (14 g) salt, iodized
13/4 cups (389 g) water
Preparation 10 minutes | Cooking 15 minutes |Serves 4
• Measure 11 cups of previously boiled maize and beans mixture (the ratio of maize to beans is 1:2).
• Prepare, wash and chop the onion.
• Pour oil in a cooking pot over fire, add onions and cook for 2 minutes and add salt.
• Add the boiled maize-bean mixture.
• Stir and add 1 3/4 cups water.
• Cover and let the mixture to cook for 10 minutes.
• Serve while hot
Nutrition data per 100g of recipe:
Energy 661 kJ/ 157 kcal |│ Fat 4.2 g │| Carbohydrates 19.7 g │| Protein 6.7 g │| Fibre 7.2 g │
Vitamin A 0 mcg |│ Iron 2.2 mg │| Zinc 1.01 mg
Kenyan Food Recipes download pdf
