Githeri, a mixture of beans and maize, is one popular staple in Kenya and today I am going to share my recipe that will blow your mind, once you taste the results. It goes without saying that this dish is very healthy and in this recipe I used black kidney beans which are very rich in Molybdenum, a mineral vital for iron utilization, detoxification. They are also rich in folate, vitamin B6, calcium and potassium << all great nutrients for a healthy being.

Ingredients

  • 1 cup pre-soaked (overnight) dried maize
  • 1 cup pre-soaked (overnight) dried beans
  •  carrots
  •  potatoes
  • onions
  • Organic curry powder
  • organic cayenne pepper
  • natural salt
  1. Add water, ratio of one part food, 2.5 parts water ( or 2:5 for those who paid attention in math class) and bring to boil. When it reaches boiling point, reduce heat to a simmer (small bubbles) and let it cook nice and slow for 2-3 hours depending on quality and type of grain.
Prep the veggies for the frying process and heat the saucepan with some coconut oil

 

  • Separate the stock from boiled veggies and discard them as you keep your stock warm to ensure it does not interfere with cooking temperatures.
  • Start with garlic, stir-fry one minute or til aromatic, then onions another one minute or til translucent then the tomatoes as you slowly add the stock then potatoes then carrots and cilantro stalks.

Add plenty stock and reduce the sauce for 10 minutes on a simmer (low heat) without lid. This will reduce moisture and concentrate flavors for a thicker tastier sauce like so 

 

  • Add the boiled maize and beans into the sauce, taste for salt and adjust if need be.
  • Add some cayenne pepper and curry powder and bring to boil, then reduce to low heat and simmer 20 minutes.
  • Chop cilantro (ndania), grate some carrot and add to the food as it rests for 10 minutes.
  • Serve with your favorite greens and an avocado

 

 

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