Kenyan Githeri Bowls with Avocado

Name: Kenyan Githeri Bowls with Avocado
Prep time: 10 min
Cook time: 10 min
Total time: 20 min
Yield: 5 servings
Cuisine: Kenyan
Ingredients: 1 tablespoon olive oil; 1 yellow onion (medium, diced); 2 clove garlic (minced); 0.5 teaspoon ground cumin; 0.5 teaspoon smoked paprika; 1 can black beans (15 ounce, rinsed and drained); 1 can kidney beans (15 ounce, rinsed and drained); 1 can whole kernel corn (15 ounce, drained); 1 can diced tomatoes (14.5 ounce, undrained); 0.5 cup vegetable broth; 0.75 teaspoon salt; 0.5 teaspoon black pepper; 2 avocados (ripe, diced); 0.25 cup fresh cilantro (chopped); 2 tablespoon fresh lime juice

A simplified, quick version of Githeri, a hearty Kenyan stew of maize and beans, elevated with fresh avocado and vibrant seasoning. Served as a satisfying bowl that's ready in minutes.

Prep: 10 min
Cook: 10 min
Total: 20 min
Servings: 5
Cuisine: Kenyan
Difficulty: Easy
Cost: $2.17/serving

Dietary

Vegetarian
Vegan
Gluten-Free
Dairy-Free
Nut-Free
Egg-Free
High-Fiber
Pescatarian
Halal

Ingredients

1 tablespoon olive oil
1 yellow onion (medium, diced)
2 clove garlic (minced)
0.5 teaspoon ground cumin
0.5 teaspoon smoked paprika
1 can black beans (15 ounce, rinsed and drained)
1 can kidney beans (15 ounce, rinsed and drained)
1 can whole kernel corn (15 ounce, drained)
1 can diced tomatoes (14.5 ounce, undrained)
0.5 cup vegetable broth
0.75 teaspoon salt
0.5 teaspoon black pepper
2 avocados (ripe, diced)
0.25 cup fresh cilantro (chopped)
2 tablespoon fresh lime juice

Instructions

Heat 1 tablespoon olive oil in a large pot or deep skillet over medium heat. Add 1 medium yellow onion and cook until softened, about 3 minutes.
Stir in 2 cloves garlic, 1/2 teaspoon ground cumin, and 1/2 teaspoon smoked paprika. Cook for 1 minute until fragrant.
Add 1 (15 ounce) can black beans, 1 (15 ounce) can kidney beans, 1 (15 ounce) can whole kernel corn, 1 (14 1/2 ounce) can diced tomatoes, and 1/2 cup vegetable broth. Season with 3/4 teaspoon salt and 1/2 teaspoon black pepper. Stir well.
Bring the mixture to a simmer, then reduce heat to low and cook for 5-7 minutes, allowing the flavors to meld. Stir occasionally.
While the githeri simmers, gently toss 2 ripe avocados with 1/4 cup fresh cilantro and 2 tablespoons fresh lime juice in a small bowl.
Divide the speedy githeri into bowls and top each serving with a generous scoop of the avocado and cilantro mixture. Serve immediately.

Notes

For an extra layer of flavor, consider adding a pinch of red pepper flakes with the spices. Leftovers store well and can be reheated gently on the stovetop or in the microwave.

Nutrition (per serving)

Calories: 376
Protein: 13.1 g
Carbohydrates: 51.8 g
Fat: 14.8 g
Fiber: 14 g
Sodium: 1242 mg
Saturated Fat: 1.8 g
Sugar: 11.3 g