Githeri

MEGA BLOGGING MARATHON -SEPT 2017 #80TH BLOGGING MARATHON

THEME: PROTEIN RICH DISHES/LENTILS

RECIPE: GITHERI

A Bit About Githeri

Originally from Central Kenya, it is now a popular dish all over Kenya. Depending on the area githeri goes by several different names, muthere, muthiri, isyo, nyoyo,mbegu. Fresh Beans and Maize makes the dish more tastier. However, when not available the dried ones are soaked and cooked. Nowadays it easy to find canned githeri which makes it so much easier to cook. The beans and corn is already cooked and one just needs to add the spices and other vegetables as they prefer.

Sometimes meat and vegetables like potatoes, greens were added. With influence from other cultures, Githeri takes on new forms but the equal combination of beans and maize are the core ingredients.When mixed with potatoes, plantain, cassava and greens it is called mukimo. What I’ve been made to understand that other vegetables, beans and meat are added for special occasions only. To make it wholesome meal on its own add any of the below suggestions to your basic githeri.

Here are some vegetables that you can add to Githeri to make it into a stew:
Carbohydrates : potatoes, sweet potato, plantain, cassava, yam, etc.
Greens: spinach, collard, amaranth leaves, green beans, peas, carrot, fresh pigeon peas, etc.
Beans: Kidney beans, Cowpeas, Pinto beans, dried pigeon peas- soaked, dried peas -soaked

A Bit About Kenya:

When one mentions Kenya, marathon runners, safari and wildlife comes to ones mind. Kenya is no doubt a beautiful country. From Mountains to beaches. Mount Kenya, the 2nd tallest mountain in Africa, is a mountain climbers dream with jagged peaks. Grasslands or Savannah, pristine beaches, The Rift Valley, every part of the country there is something to see. Kenya is well known for its wildlife like lions, cheetahs, leopards, zebras, gazelles, elephants, buffaloes, hippos, giraffes, rhinos and so much more. Shrubs to baobab trees, filled with all sorts of flora and fauna.

The famous song in Lion King, Hakuna Matata means no problem. Simba means lion in Kiswahili and Rafiki means friend. You’ll always be greeted with a friendly Jambo or Hello. Kenyans are a very friendly lot. It is a tradition to greet even if you you don’t know each other. It is considered rude if you don’t say ‘Jambo’.

Ingredients Required For Githeri:

There are two ways I prepare Githeri. One is where I add other vegetables and make it a wholesome meal on its own. I don’t mash up the stew as we enjoy we prefer to have vegetables we can bite on.

The second way I prepare it, is a simple way using only beans and maize, a bit of onion, tomato and salt. When prepared in this manner we love to have with ugali. Ugali is a cooked corn meal which is another staple food in Kenya.

My ingredient list is for both:

• Fresh or Dried Beans – I prefer to use fresh red beans. If you use dried ones then you need to soak them overnight in warm water. You can used canned beans. Sometimes, I use canned githeri which is easily available in the supermarkets in Kenya.
• Fresh or Dried Maize (corn) – as I mentioned above the traditional recipes use white corn kernels. If you use dried, you must soak them overnight in warm water. I prefer using fresh white corn. Nowadays it is easily available in the freezer section of the supermarkets in Kenya. You may find white variety corn at a grocery store that specializes in African Food Ingredients.
• Onion – any, red, white or yellow. Peel and chop.
• Garlic – peel and slice or mince it. Optional.
• Tomato – finely chopped
• Salt – according to your taste
• Coriander Powder 
• Turmeric Powder – its known as manjano in Kiswahili.
• Any Starchy Vegetable – potato, sweet potato, cassava, plantain, yam. Peeled and cut into cubes. Optional.
• Fresh Green Leaves – spinach, fresh amaranth or fresh cowpea leaves. Use whatever is available. Optional.
• Fresh Peas – either normal peas or pigeon peas. Optional.
• Oil – any vegetable oil
• Red Chilli Powder – traditionally not added, but nowadays many prefer a bit of heat. Optional.

 

Dietary Tips:

• Gluten Free
• Vegan
• Protein sources in this recipe are beans, maize, pigeon pea, spinach.

By no means am I claiming or supporting any sort of fad diet that are the latest craze in the fitness world. I’m just trying to include non meat non fish dishes from which you can get your protein source. 

 

 

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