Githeri

Githeri is a one pot traditional Kikuyu dish that is made from beans and white maize (corn). It is a delicious, easy to prepare, protein rich dish which can be enjoyed on its own or with ugali or chapati.

A Bit About Githeri

Pronounced as guh theory, Githeri is a typical Kikuyu dish. Both the beans and maize used can be fresh or dry. Nowadays some add curry powder, garlic and other spices. Traditionally, both are boiled in water till well done and the water has evaporated. Add salt and oil or fat just before serving. Here, my reference to the maize is the white variety and not sweet corn.

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’.

My Protein Rich Dishes so far:

• Mixed Dal Paddu
•  Fruit and Nut Yogurt Parfait
•  Moong and Spinach Muthia
•  Paneer Tikka and Naan Bites
•  Veggie Shepherd’s Pie
•  Nectarine and French Bean Quinoa Salad
•  Tofu Wraps
•  Sai Bhaji
•  Veg Protein Burrito Bowl
•  Palak Pakodi Chaat
•  Phyllo Cheesecake Cups
•  Garlicky Broccoli Quinoa
• Quinoa Lapsi
• Caprese Stuffed Portobello
• Lentil and Carrot Kebabs
• Cauliflower and Chickpea Soup
• Bean and Veggie Pot Pie