Kenyan Githeri

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Kenyan Githeri

This simple, nourishing dish, githeri, originated with the Kikuyu tribe in Kenya.

Kikuyu_woman_traditional_dress

Lately there has been an upsurge in the consumption of githeri due to the health benefits associated with the dish. The combination of beans and corn supplies a full complement of protein for the often protein-poor diet of many Kenyans. Secondary schools are also credited with the popularization of this dish because it has been the main meal served to the students since the 1920s. Today it is eaten throughout the country as a staple dish. Eating githeri has also become trendy with young people. It is best served as is, but can also be enjoyed over rice or with a side of crusty bread. So if you love your beans and fresh corn, this is a must-try recipe!

 

Ingredients: 

 1 tbsp of vegetable oil

1 large onion, chopped

3 cloves of garlic, minced

1 tbsp of curry powder

A large bunch of fresh kale, chopped

1 28 oz. can of whole tomatoes, drained, reserve the juice

3-4 cobs corn, husked (or 3-4 cups frozen kernels)

2 cup of cooked dried beans, any type, drained and rinsed

( may used canned but preferably cooked dried beans)

A sprinkle or two of salt and lots of freshly ground pepper

 

 

Directions:

  1. Cut the corn kernels from the cobs and set aside. Heat the vegetable oil in a large pot and sauté the onions and garlic over medium heat until they are lightly cooked, about 3 minutes or so. Add the curry powder and cook for another minute or so.
  2. Add the kale and reduce the heat to low. Cook, stirring with a wooden spoon until the kale softens, about 10 minutes or so. Add the tomatoes, corn and beans and simmer another 10 minutes or so. Add the reserved tomato juice and continue cooking until heated through. Season to your taste with salt and pepper then serve and share!
  3. Feel free to personalize your githeri by adding a few teaspoons of your favorite dried herb such as oregano, thyme or sage.