Authentic Kenyan meal which is a combination of maize, beans, Irish potatoes, cabbage and carrots.
Ingredients
For pressure cooking
- 2cupssoft maize
- 10 1/2cupsbeans
- 1Lwater
Other ingredients
- 1cupdiced carrots
- 2large potatoes (cut into large cubes)
- 1large onion (chopped)
- 2tomatoes (chopped)
- 1chicken stock cube
- 1tspsalt
- 3tbspcooking oil
- 1/2tspgaram masala
- 1/4cabbage(shredded)
- Coriander leaves for garnish
Nutrition (per serving)
Calories
546.3kcal (27.31%)
Protein
22.5g (45%)
Carbs
89.0g (32.36%)
Sugars
3.5g (7%)
Healthy Fat
12.5g
Unhealthy Fat
2.5g
% Daily Value based on a 2000 calorie diet
How to make Kenyan githeri
pressure cooking
In pressure cooker, add in the maize and beans and water.
Let boil for 20 minutes.
Final cooking
In a pan, add in cooking oil
Add in onions and fry till they turn golden brown
add in tomatoes and let them cook for 2 minutes
Add in potatoes, carrots, garam masala and chicken stock cube and mix everything well. cover and let cook for 5 minutes.
Add in the boiled beans and maize mixture. add 3 cups of water and let cook for 8 minutes.
Add in shredded cabbage and salt to taste. cover and let cook for 5 minutes.
Garnish with chopped coriander leaves and serve hot.
Nutrition (per serving)
Nutrition (per serving)
Calories
546.3kcal (27.31%)
Protein
22.5g (45%)
Carbs
89.0g (32.36%)
Sugars
3.5g (7%)
Healthy Fat
12.5g
Unhealthy Fat
2.5g
% Daily Value based on a 2000 calorie diet
Tips & Tricks
Boil beans until you see small cracks on them.
FAQS
How do I cook Kenyan githeri in a pressure cooker?
To cook Kenyan githeri in a pressure cooker, start by adding 2 cups of soft maize and 10.5 cups of beans along with 1 liter of water. Seal the pressure cooker and let it boil for about 20 minutes. After that, you can proceed with frying the onions and adding the other ingredients as per the recipe.
What are some dietary considerations for Kenyan githeri?
Kenyan githeri is a vegetarian dish, making it suitable for those following a plant-based diet. It is also gluten-free, as it primarily consists of maize and beans. However, if you want to make it vegan, simply omit the chicken stock cube or replace it with a vegetable stock cube.
Can I substitute any ingredients in Kenyan githeri?
Yes, you can make substitutions in Kenyan githeri. For instance, if you don't have maize, you can use quinoa or rice as an alternative. Additionally, if you prefer different vegetables, you can add bell peppers or peas instead of carrots and potatoes.
How should I store leftover Kenyan githeri?
To store leftover Kenyan githeri, let it cool to room temperature, then transfer it to an airtight container. It can be refrigerated for up to 3-4 days. For longer storage, consider freezing it in portions, which can last for up to 3 months. Just make sure to reheat thoroughly before serving.
What dishes pair well with Kenyan githeri?
Kenyan githeri pairs well with a variety of dishes. You can serve it alongside grilled meats, such as chicken or beef, for a heartier meal. Additionally, it goes well with a fresh salad or a side of avocado for a refreshing contrast. For a traditional touch, consider serving it with a spicy salsa or kachumbari.
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Marnirni-apinthi Building, Lot Fourteen,
North Terrace, Adelaide, South Australia, 5000
Australia