Global Recipes

Seed Programs International

Githeri - photo by CIMMYT

An integral part of many Kenyan diets, Githeri serves up a complete protein and is highly nutritional. Beans, whole grains, nuts, seeds, peas, and corn are foods known as incomplete proteins. When you combine the right incomplete proteins, like rice and beans, you get a complete protein!

Starches, proteins, and vegetables can be added to turn githeri into a stew, or you can use it as a base for more complex dishes. This versatile and traditional dish is becoming trendy fare for young folks in Kenya, and now you can try it, too!

 

Ingredients

1 cup dried kidney beans, soaked overnight and cooked until soft (or 2 1/2 cups canned kidney beans)
3 cups cooked hominy (fresh, frozen, or canned corn kernels also work)
2 medium size potatoes, cut into 1/2-inch cubes
2 tablespoon olive oil
1 medium or large yellow onion, finely chopped
3 tablespoons tomato paste
Salt, to taste
Chopped cilantro, for garnish

 

Cooking directions:

  1. In a large skillet or saucepot, heat oil over medium heat.
  2. Add onion and sauté for 10 minutes or until tender and golden.
  3. Stir in tomato paste and cook 1 minute.
  4. Add beans, corn, potatoes, and cook for 1 minute
  5. Add 4 cups water and salt and bring to a boil.
  6. Reduce heat to medium low and simmer 25 minutes or until potatoes are tender.
  7. Stir occasionally.
  8. Garnish with cilantro.

Serves four.

 

Share this post

Submit to DeliciousSubmit to DiggSubmit to FacebookSubmit to Google PlusSubmit to StumbleuponSubmit to TechnoratiSubmit to TwitterSubmit to LinkedIn

Contact Us

Seed Programs International

PO Box 9163
Asheville, NC 28815
828-707-1640

 

Seed Programs Canada (Affiliate)

Registered Charity No. 839858107RR0001
Lombardy, ON
613-406-6100

Get Connected

Facebook  Twitter  Email

Join Our Newsletter

Signup with your email address below to receive our quarterly e-newsletter.

 

Seed Programs International (SPI)

Seed Programs InternationalSeed Programs International (SPI) is a non-profit, tax exempt, non-governmental humanitarian organization.

We work thorough other humanitarian organizations, church groups, service clubs and individual donors, to provide quality seed to impoverished communities in developing countries enabling them to grow some of their own food. In addition to seed, SPI provides critical seed expertise and experience operating seed based self help programs.”

SPI is operated by individuals with over 50 years seed industry experience plus over 20 years experience in vegetable research and production. We also have 15 years experience operating programs that have successfully shipped seed to over 70 countries on five continents. SPI has shipped enough seed to plant over 1,000,000 vegetable gardens, providing more than 20 kinds of vegetables that are rich in vitamins and minerals often missing in people’s diets.