Go Back
+ servings
Githeri - Kenyan Vegetable Bean Stew
Print Recipe Pin it for later!
5 from 4 votes
SAVE THIS RECIPE

Githeri – Kenyan Vegetable Bean Stew

Githeri - Kenyan Vegetable Bean Stew is a one pot meal packed with protein. A healthy and delicious meal.
Total Time1 hr 30 mins
Course: Stew
Cuisine: African
Servings: 4 people
Calories: 218.67kcal

Ingredients

Bean Ingredients

  • 1/2 cup canneloni/ white kidney beans soaked overnight
  • 1/2 cup frozen white corn choclo or hominy
  • 2 garlic cloves

Stew Ingredients

  • 2 tablespoons oil
  • 1 chopped onion
  • 5 finely chopped garlic cloves
  • 2 finely chopped tomatoes
  • 1 teaspoon ground coriander
  • 1/2 teaspoon ground cumin
  • 1/4 teaspoon ground turmeric
  • 1 teaspoon salt
  • 1/2 cup canned pigeon peas frozen can also be used
  • 1 cup chopped pumpkin
  • 1 cup baby spinach

Instructions

  • To make the beans, combine beans and garlic in a large pot of water.
  • Bring to a boil.
  • Reduce to a simmer and cook until beans are tender, approximately 1 hour.
  • Add corn and simmer another 5 minutes, until heated through.
  • Drain and set aside.
  • In a large pot, heat oil.
  • Add onion and garlic and saute until softened.
  • Add tomatoes, coriander, cumin, turmeric and salt.
  • Cover and cook on medium low heat for 5-10 minutes, until tomatoes are very soft and mushy.
  • Add cooked beans/corn, pigeon peas, pumpkin and 2 cups water. Bring to a boil.
  • Reduce heat and simmer for 10 minutes, until pumpkin is fork tender.
  • Add spinach and cook for 1-2 minutes until spinach is wilted.
  • Serve warm.

Notes

Any kind or beans besides canneloni beans can be used like black beans, navy beans, cranberry beans, etc.
Prep time can be eliminated if you use canned beans.
Instead of pumpkin, cassava (yuca), plantain or breadfruit can also be used.
Meat can also be added to the stew if desired.

Nutrition

Calories: 218.67kcal | Carbohydrates: 30.7g | Protein: 8.88g | Fat: 8.04g | Saturated Fat: 0.66g | Sodium: 462.25mg | Fiber: 9.27g | Sugar: 5.42g
Did you try this recipe? Leave a comment below.Please follow me on Instagram @chefmireille or tag me #chefmireille with your pics! I'd love to share them!