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Vegetarian, Africa and overseas

Githeri with corn and beans

Githeri is a Kenyan stew of sweet corn and kidney beans, simmered with potatoes, carrots, and tomatoes. It serves 4, takes 45 minutes, is very easy to make, and costs about €1.60 per serving. The trick to getting it right is slow simmering and mashing a few vegetables against the pot to thicken it naturally.

Tonight, Kenyan githeri, a big stew of corn and kidney beans that warms everyone up and costs almost nothing.

Githeri with corn and beans
Total time
45 min
Difficulty
Very easy
Cost per person
€1.60
Calories per person
630 kcalcalculated by Kiloach, your weight coach
Season
Fall, Winter
The kids
They generally like it

Githeri is the kind of stew that warms you up without any fuss. Sweet corn brings a little sugar and bite, kidney beans turn soft and creamy, and potatoes hold everything together in a broth seasoned with mild curry powder and stewed tomatoes. It's a generous, slightly rustic dish that only needs one pot and a bit of patience.

It's a great weeknight option when you don't feel like running to the store, since it's built almost entirely from pantry cans. Kids tend to like the sweetness of the corn, while adults enjoy the gentle curry backdrop. Mon Chou likes to bring it out in fall and winter menus, when you need something filling that won't stretch the budget.

The ingredients

4 people

Pantry

  • Canned kidney beansoften in the pantry 2 can
  • Canned sweet cornoften in the pantry 400 g
  • Mild curry powderoften in the pantry 1 tsp
  • Sunflower oiloften in the pantry 3 tbsp
  • Saltoften in the pantry 2 pinch
  • Pepperoften in the pantry 1 pinch

Fruits and vegetables

  • Potatoes 500 g
  • Carrots 2
  • Tomatoes 4
  • Onions 2
  • Garlic 2 cloves
  • Cilantro 10 sprigs

The step by step recipe

  1. Peel the potatoes and carrots, cut them into cubes, mince the onions and garlic, and dice the tomatoes.

    Keep the cubes fairly large, they need to hold together during cooking.

  2. Cook the onions and garlic in the oil, add the tomatoes and curry powder, and let it simmer down into a sauce. 8 min

    Curry powder cooks better in fat, don't add it at the end.

  3. Add the potatoes, carrots, and 400 ml of water, season with salt and pepper, and cook covered. 15 min

    The vegetables are done when a knife tip slides through easily.

  4. Drain and rinse the kidney beans and corn, add them to the stew, and let it simmer gently. 12 min

    Rinsing the cans removes the starchy liquid and gives a cleaner stew.

  5. Mash a few pieces against the side of the pot, taste, then sprinkle with cilantro.

    A squeeze of lemon on the plate adds a nice bit of brightness.

Our tips to get it right

  • Pick waxy potatoes, they hold their shape through the 15 minutes of cooking instead of turning mushy.
  • Taste the broth before adding the final salt, the rinsed canned beans and corn are already fairly neutral but the curry can carry most of the seasoning.
  • If the stew looks too watery at the end, let it simmer uncovered a few more minutes to reduce.

The variations

  • Swap the kidney beans for white beans or chickpeas, the stew keeps the same soft texture.
  • For more heat, add a split green chili at the same time as the curry powder.
  • For kids, blend a small ladle of the cooked stew and stir it back in, it thickens the dish without leaving chunks of vegetables they might pick out.

What to serve it with

  • Plain white rice
  • Flatbread or chapati
  • Cucumber and tomato salad

Storage

Githeri keeps for 3 days in the refrigerator in a sealed container. It freezes well for up to 2 months. Reheat gently in a pot, adding a splash of water if needed.

Questions about this dish

Can I make githeri with dried beans and corn instead of canned?

Yes, but you'll need to soak and cook them separately before adding them to the stew, which takes much longer. Rinsed canned beans and corn give a very similar result in a fraction of the time.

Can githeri be made ahead?

Yes, it actually tastes better after resting a night in the fridge, since the flavors have more time to blend. Just reheat it gently the next day.

What can I use if I don't have mild curry powder?

You can swap it for turmeric with a bit of cumin, or skip the spice and add a little sweet paprika instead. The flavor will be different but the stew will still work.

Is githeri good for kids?

Yes, the sweet corn and soft texture are usually a hit with kids. If some of them don't like the vegetable chunks, mash the stew a bit more at the end of cooking.

How long does it take to make a githeri with corn and kidney beans?

Count 45 min in total, prep and cooking included. The recipe is rated “very easy”.

How many calories are in a githeri with corn and kidney beans?

About 630 kcal per serving, for a recipe meant for 4 people. Calories are calculated by Kiloach, your weight coach, the app that partners with Mon Chou.

How much does a githeri with corn and kidney beans cost?

About €1.60 per serving, or €6.40 for 4 people, based on average supermarket prices.

What allergens does this recipe contain?

This recipe contains none of the major allergens tracked by Mon Chou. Always check the labels of the products you buy.

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