Maize and Bean Githeri with Creamy Avocado

A nutritious and satisfying stew, traditional in Kenyan cuisine, combining hearty maize and kidney beans slowly simmered with potatoes, carrots, and a rich tomato base, served with fresh avocado slices.

• Prep: 20 min
• Cook: 1 hr 10 min
• Total: 1 hr 30 min
• Servings: 4
• Cuisine: Kenyan
• Difficulty: Medium
• Cost: $2.97/serving

Dietary

• Vegetarian
• Vegan
• Gluten-Free
• Dairy-Free
• Nut-Free
• Soy-Free
• Egg-Free
• Pescatarian
• High-Fiber

Tags

• stir-fry
• boil
• healthy
• comfort food
• budget-friendly
• classic

Ingredients

• 1 can canned maize (15 ounces, drained and rinsed)
• 1 can canned kidney bean (15 ounces, drained and rinsed)
• 2 tablespoon olive oil
• 1 yellow onion (chopped)
• 4 clove garlic (minced)
• 1 piece fresh ginger (grated)
• 3 Roma tomatoes (diced)
• 1.5 pound potato (peeled and cubed (1-inch pieces))
• 2 carrots (peeled and sliced)
• 4 cup vegetable broth
• 1 teaspoon salt
• 0.5 teaspoon black pepper (freshly ground)
• 2 avocados (ripe, sliced)

Instructions

1. Heat 2 tablespoons olive oil in a large Dutch oven or pot over medium heat. Add chopped yellow onion and cook until softened and translucent, about 5-7 minutes. Stir in minced garlic and grated fresh ginger and cook for 1 minute until fragrant.
2. Add diced Roma tomatoes and cook, stirring occasionally, for 5 minutes until they start to break down and release their juices. Stir in the cubed potatoes and sliced carrots. Cook for 5 minutes, stirring occasionally.
3. Pour in the vegetable broth and add 1 teaspoon salt and 1/2 teaspoon black pepper. Bring to a boil, then reduce heat to low, cover, and simmer for 20 minutes, or until vegetables are almost tender.
4. Stir in the drained and rinsed canned maize and canned kidney beans. Continue to simmer, covered, for another 20-30 minutes, allowing the flavors to meld and the Githeri to thicken to a hearty stew consistency. Mash some of the potatoes against the side of the pot if you prefer a thicker consistency.
5. Taste and adjust seasoning if needed. Ladle the hot Githeri into bowls and serve immediately with slices of fresh avocado on the side.

Notes

For a richer Githeri, a small amount of heavy cream or coconut milk can be stirred in at the end. If you have time, using dried maize and kidney beans (soaked overnight and boiled until tender) will yield a deeper flavor, though canned provides convenience.

Nutrition (per serving)

• Calories: 595
• Protein: 16.2 g
• Carbohydrates: 88.3 g
• Fat: 21.5 g
• Fiber: 16.4 g
• Sodium: 1956 mg
• Saturated Fat: 2.7 g
• Sugar: 17.6 g