Githeri

(Sautéed Fresh Maize & Beans)

©FAO/Collins Ogutu

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A Recipe Book 0f Common Mixed Dishes with Nutrient Values; As Prepared by Communities.

KFCT Code 15055

Githeri (Sautéed Fresh Maize & Beans)

Another common variant of Githeri is this one that is prepared with fresh maize and dry beans. It is mainly
eaten among communities that grow maize and is common during the green maize season. This is eaten
as a main family dish and served during lunch and dinner.

Ingredients Preparation 5 hours 30 minutes | Cooking 10

4 green maize cobs with kernels (1.5 kg) minutes | Serves 4
4 ¼ cups (740 g) kidney beans, red, dry
21 ¾ cups (4728 g) water Preparation:
1 onion, red skinned, raw, unpeeled (283 • Remove husks from the maize.
g) • Remove the maize kernels into a bowl.
1 1/8 cups (173 g) cooking fat • In the meantime, measure the required amount of
4 ½ tsp. (22 g) salt, iodized beans and set aside to soak in 14 cups of water for
2 hours 15 minutes.
• Drain and discard the water.
• Add the rest of the water into a cooking pot, add
the soaked beans and fresh maize.
• Place the cooking pot over fire and leave it to boil
until it is cooked, and all the water dries up (about
3 hours).
• Set aside.

Stewing:
• Cut onion and put into a pot with cooking oil.
• Cook the onions until golden brown.
• Add the boiled maize and bean mixture.
• Add salt and keep mixing until ready in about 10
minutes.
• Remove and serve.

Nutrition data per 100g of recipe:

Energy 773 kJ/ 185 kcal |│ Fat 7.2 g │| Carbohydrates 17.8 g │| Protein 6.9 g |│ Fibre 10.5 g │
Vitamin A 2 mcg |│ Iron 2.2 mg |│ Zinc 1.32 mg

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