Githeri

Prep time: 15 minutes (plus overnight soaking)

Cook time: 1 hour 30 minutes

Total time: 1 hour 45 minutes

Servings: 6 servings

Country of Origin

Kenya

Description

Githeri is one of Kenya's most enduring dishes — a hearty, one-pot stew of dried maize kernels and kidney beans, boiled together until both are fully tender. Originating with the Kikuyu people of central Kenya, it has become a nationwide staple loved for its simplicity and sustaining power. The base is deeply savory, with the starchy sweetness of corn balanced against the earthy depth of beans, all lifted by a tomato and onion sofrito that gives the pot its soul.

Presentation & How It's Eaten

Githeri is served hot in a bowl, often with a drizzle of cooking oil stirred through. It can stand on its own as a filling main, or be eaten alongside a mound of ugali. Street vendors across Kenya serve it wrapped in paper for a quick midday meal. Sliced avocado on the side is a beloved modern addition.

Ingredients

• 1 1/2 cups dried whole maize (field corn), soaked overnight

• 1 1/2 cups dried kidney beans, soaked overnight

• 1 large white onion, finely diced

• 3 ripe Roma tomatoes, diced

• 2 cloves garlic, minced

• 1 tsp fresh ginger, grated

• 2 tbsp vegetable oil

• 1 tsp ground cumin

• Salt and black pepper, to taste

• Fresh coriander, chopped, to garnish

• Water, as needed

Step-by-Step Directions

1. Boil the Maize and Beans: Drain the soaked maize and beans. Place them in a large pot, cover generously with fresh water, and bring to a boil. Reduce heat and simmer for 1 to 1.5 hours, or until both are completely tender. Add more water as needed. Drain and set aside.

2. Build the Sofrito: Heat vegetable oil in a wide pan over medium heat. Add onions and fry for 6 to 8 minutes until softened and golden. Add garlic and ginger and cook for 1 minute.

3. Add Tomatoes and Spices: Stir in diced tomatoes and cumin. Cook for 8 to 10 minutes, stirring occasionally, until the tomatoes collapse and the sauce thickens.

4. Combine: Add the cooked maize and beans to the pan. Stir everything together and cook for a further 10 minutes over low heat, letting the stew absorb the flavors. Season generously with salt and pepper.

5. Serve: Garnish with chopped fresh coriander and serve hot.

Optional

Meat Addition: Stir in 200g diced beef or chicken sausage at the sofrito stage and brown before adding the tomatoes for a heartier version.

Cooking Tips

Use a Pressure Cooker: Dried whole maize is tough and takes the longest. Using a pressure cooker cuts the cooking time to about 45 minutes. Alternatively, use canned maize and canned kidney beans — reduce the simmer to 20 minutes total — for a weeknight-friendly version.

Nutrition Facts

(Estimated per serving, based on 6 servings)

Calories: ~290 kcal

Total Fat: 6g

Saturated Fat: 1g

Cholesterol: 0mg

Sodium: 180mg

Total Carbohydrates: 50g

Dietary Fiber: 10g

Sugars: 4g

Protein: 13g