Githeri originated amongst the Kikuyu tribe in Kenya, but is now eaten widely. Simple, nutritious and cheap, some families would eat this as a main meal everyday, cooking a large pot at the beginning of the week to reduce energy costs, as dried beans can take a lot of cooking . The beans and maize provide protein in a country where poorer people often cannot afford to eat meat.
Maize and beans would have been brought to the Kenyan coast 500-600 years ago by the Portuguese colonists, who would have brought them from their Latin American colonies, so they have been staples for a long time.
The traditional version would only use maize and beans, and is not very appetising, but I have had other, mouth-watering versions and that is what I want to share.
If you like this, why not also try this Brazilian, subtly spiced version?
To make:
Family sized dinner, with a little over for lunch the next day
3 cups of frozen corn
3 cups of cooked beans (or rinsed tinned kidney beans)
5 chopped carrots
Water to cover (could also include chicken stock, for maximum flavour)
Small bayleaf
One onion/ 2 shallots, finely diced
Tomato puree
Clove of garlic
Salt and black pepper (Kenyans would use a red pepper, such as paprika or cayenne as table pepper)
How to make it:
If you are cooking the beans (such as lima beans, black eyed beans, kidney beans or a mixture) from dried, you will need to soak them overnight in plenty of water. To cook, drain and rinse the beans and cook in more water, or to maximise the flavour, cook with garlic, bayleaf and herbs (bouquet garni), stock or a stockcube. Remember that stock cubes contain lots of salt, so you would not need to add as much salt in the water. The beans will absorb the delicious flavours. In Kenya maize and beans would be stored dried if it was not in season, so the maize would also need to be soaked also, and everything could be cooked together. To save energy and money, use a pressure cooker.
This dish is a great way of using up leftovers. Why not add a little left over stew, , finely chopped left over meat, or the last bit of Bolognese sauce?
Kenyans might also add some cubes of potato, chopped small enough to cook though, or chopped tomato for flavour.
Play around with proportions and don't worry if you don't have everything!
photo thanks to jenwaller
Maize and beans would have been brought to the Kenyan coast 500-600 years ago by the Portuguese colonists, who would have brought them from their Latin American colonies, so they have been staples for a long time.
The traditional version would only use maize and beans, and is not very appetising, but I have had other, mouth-watering versions and that is what I want to share.
If you like this, why not also try this Brazilian, subtly spiced version?
To make:
Family sized dinner, with a little over for lunch the next day
3 cups of frozen corn
3 cups of cooked beans (or rinsed tinned kidney beans)
5 chopped carrots
Water to cover (could also include chicken stock, for maximum flavour)
Small bayleaf
One onion/ 2 shallots, finely diced
Tomato puree
Clove of garlic
Salt and black pepper (Kenyans would use a red pepper, such as paprika or cayenne as table pepper)
How to make it:
If you are cooking the beans (such as lima beans, black eyed beans, kidney beans or a mixture) from dried, you will need to soak them overnight in plenty of water. To cook, drain and rinse the beans and cook in more water, or to maximise the flavour, cook with garlic, bayleaf and herbs (bouquet garni), stock or a stockcube. Remember that stock cubes contain lots of salt, so you would not need to add as much salt in the water. The beans will absorb the delicious flavours. In Kenya maize and beans would be stored dried if it was not in season, so the maize would also need to be soaked also, and everything could be cooked together. To save energy and money, use a pressure cooker.
- Put the corn and beans to a large pot, over a medium heat, with enough water/stock to just cover. Add herbs, salt and pepper.
- When the pot comes to the boil, reduce the heat and let it simmer for 10 mins (or a bit less) until everything is cooked through. Season with salt and pepper and bring to a boil over medium heat. Reduce heat to low and simmer until cooked through, 8-10 minutes.
This dish is a great way of using up leftovers. Why not add a little left over stew, , finely chopped left over meat, or the last bit of Bolognese sauce?
Kenyans might also add some cubes of potato, chopped small enough to cook though, or chopped tomato for flavour.
Play around with proportions and don't worry if you don't have everything!
photo thanks to jenwaller
