Kenyan Maize & Bean Casserole (Githeri))

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.

1. 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.
   
2. 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.

Recession Beating Tips:
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

Luscious Lentil Casserole

This is cheap, colourful and tasty. You can make a big pot and freeze half, or it will keep in the fridge for up to 3/4 days. It can all be cooked in one, large, heavy bottomed pot. So simple.

It can be made vegetarian, but I love the flavour that even a little chorizo or Italian salami bring to this.

You need:

Lentils/ beans

Red lentils are the easiest. They don't need soaking. You can make this just with red lentils, but for depth of flavour and texture I like to use a combination. Brown lentils would need to soak overnight, as do chickpeas (garbanzo beans) and lima beans. Basically, you could use any dried bean in this. A cup of red lentils, and half cups of chickpeas, brown lentils (or any other lentils) and lima beans would give you loads. When soaking, they need lots of water- they will expand up to three times their dried size.

Onion

Onions and shallots give flavour to this. I would use what was on hand- If I was making lots I would probably use a medium-large white onion, a shallot and a small red onion, but then I love onions. They add flavour and texture to this.

Flavours

Chorizo or Italian salami are delicious. You only need 50-100g in a large pot of beans so it is actually very economic. You could also use smoked bacon, or sausage.

Chili flakes

Garlic

Chicken stock

Thyme, Marjoram, bay leaf

Bell pepper, chopped.

Add chopped carrot for some sweetness

Tomato

Tinned, Puree, Passata or fresh

Garnishes

Baby spinach, olive oil

To make:

1. Saute the chopped onions, and any chopped meat on a low heat, in a big, hevay bottomed pot. It should be chopped into small pieces because it's flavour needs to get out into the rest of the dish/. I would usually use olive oil, or a mixture of butter and olive oil for maximum flavour.
2. Drain any soaked lentils and rinse.
3. If you are using stock cubes, make up the stock.
4. When the onions are transparent and the meat is cooked add the lentils.
5. You need to cover it with liquid plus an inch. This liquid could include tomato passata, or tinned tomatos, stock, or just water.
6. Add herbs, spices, chopped vegetables, peeled garlic cloves.
7. Simmer for an hour or until cooked, with the lid on making sure that it doesn't dry out. If there is lots of water left towards the end, take off the lid and let some of it evaporate.

To serve:

• Sometimes I like to stir in some baby spinach as I serve- it will wilt, adding nutrition, flavour and colour.
• It is delicious if you add some crispy fried salami/ bacon/ chorizo (whatever you used) and onions on top at the end, as a texture/ garnish
• If there is a lot of liquid, put 5 minute cous-cous into each bowl for serving, put the casserole on top and wait 5 minutes. The slightly sweet couscous will absorb the "gravy".
• On its own, with a drizzle of virgin olive oil, and some fresh bread to mop us the juice.

photo thanks to Dey