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