African · Lunch · Dinner
Githeri
A hearty Kenyan one-pot stew of tender white maize and red kidney beans simmered with onion, tomato, potato, carrot and sukuma wiki (kale). Filling, budget-friendly and packed with plant protein and fibre.
- Prep
- 15 min
- Cook
- 35 min
- Total
- 50 min
- Serves
- 4
Calories come from: Carbs 68% · Fat 16% · Protein 16%
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Ingredients
For 4 servings- 2 cans (15 oz each)500 gCanned white hominy (maize), drained and rinsed
- 2 cans (15 oz each)480 gCanned red kidney beans, drained and rinsed
- 1 tbsp14 gVegetable oil
- 1 large150 gOnion, finely chopped
- 3 cloves9 gGarlic, minced
- 3 medium370 gTomatoes, chopped
- 1 tbsp16 gTomato paste
- 1 tspCurry powder
- 1 medium200 gPotato, peeled and diced
- 2 medium120 gCarrots, diced
- 1 cup240 gWater
- 3 cups chopped100 gKale (sukuma wiki), stems removed and chopped
- 1/4 tspSalt
- 1/4 tspBlack pepper
- 1/4 cupFresh coriander (cilantro), chopped (optional)
Steps
- 1
Drain and rinse the hominy and kidney beans well, then set aside.
- 2
Heat the oil in a large heavy pot over medium heat.
- 3
Add the onion and cook for 5 minutes, stirring, until soft and golden.
- 4
Stir in the garlic and curry powder and cook for 1 minute until fragrant.
- 5
Add the tomatoes and tomato paste and cook for 5 minutes, mashing, until they break down into a thick sauce.
- 6
Add the potato and carrots and stir to coat in the sauce.
- 7
Pour in the water, bring to a boil, then cover and simmer for 10 minutes.
- 8
Add the hominy and beans, stir well, cover and simmer for 10 minutes until the potato is tender and the stew has thickened.
- 9
Stir in the kale, salt and pepper and cook uncovered for 3 minutes until the greens wilt.
- 10
Taste, adding a little more pepper if you like rather than more salt, then scatter with coriander if using and serve hot.
Swaps, storage and make-ahead
Swaps
- Use dried maize and beans soaked overnight and boiled until tender instead of canned, for a more traditional and budget-friendly version.
- Swap the kale for spinach or collard greens, adding spinach in the last minute since it wilts faster.
- Replace the potato with diced sweet potato or butternut squash for a sweeter stew.
- Use no-salt-added canned beans and hominy if you want to keep the sodium lower.
Storage
Refrigerate leftovers in a covered container within 2 hours and eat within 3 to 4 days, reheating until steaming hot and adding a splash of water if it has thickened. It can be frozen for up to 3 months, though the potato may turn a little grainy and the kale softer.
Make ahead
Chop the onion, garlic, tomatoes, potato, carrots and kale up to a day ahead and keep them covered in the fridge. The whole stew also reheats well, so you can cook it a day in advance and add the fresh coriander just before serving.
Nutrition values are for the recipe as written.
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Allergens and nutrition
No major allergens in the ingredients.
Check the labels of packaged ingredients for allergens and suitability for your diet.
Full nutrition
| Per serving (551 g) | Per 100 g | |
|---|---|---|
| Calories | 370 kcal | 67 kcal |
| Protein | 15.1 g | 2.7 g |
| Carbohydrates | 65.4 g | 11.9 g |
| of which sugars | 13.1 g | 2.4 g |
| Fiber | 14.9 g | 2.7 g |
| Fat | 6.7 g | 1.2 g |
| of which saturated | 1 g | 0.2 g |
| Sodium | 805 mg | 146 mg |
Nutrition is calculated from USDA FoodData Central data and may differ from what you cook.
