Recipes · Kenyan · Main Courses
Githeri Simple
One serving has 733 kcal and 30 g protein, and at least a fifth of a woman's daily need of folate (106%), copper (90%), fiber (89%), phosphorus (84%), thiamin (84%) and manganese (83%). Ready in 20 minutes.
- Preparation: 5 min
- Cooking: 15 min
- Makes: 1 serving (746 g)
- Difficulty: Easy
- Diets: Flexitarian, Dairy-free
Ingredients
- 240 g Beans, kidney, red, mature seeds, cooked, boiled, with salt
- 240 g Corn, sweet, white, frozen, kernels on cob, cooked, boiled, drained, without salt
- 100 g Onions, raw
- 150 g Tomatoes, raw
- 1 g Salt, table
- 15 g Vegetable oil, NFS
Method
- Heat Oil: In a medium-sized pan, heat the oil over medium heat.
- Cook Onion: Add the chopped onion and stir-fry until it becomes soft and translucent, about 3-4 minutes.
- Add Tomato and Salt: Stir in the chopped tomato and salt. Mix well. Cover the pan and lower the heat.
- Cook Tomatoes: Let the tomatoes cook for about 5-7 minutes, until they become soft and start breaking down. Use a spoon to mash them slightly to create a thicker sauce.
- Combine Beans and Maize: Add the boiled beans and maize to the pan. Stir everything together.
- Simmer: Cover the pan and allow the Githeri to cook for an additional 5-10 minutes, until most of the water has evaporated, and the mixture is heated through.
- Serve: Serve hot with ugali, rice, or chapatti. Enjoy!
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 733 kcal | 35% |
| Carbohydrates | 123 g | |
| Water | 568 mL | |
| Fiber | 26.3 g | 89% |
| Protein | 30.4 g | 63% |
| Tryptophan | 0.3 g | |
| Threonine | 1.2 g | |
| Isoleucine | 1.2 g | |
| Leucine | 2.5 g | |
| Lysine | 1.7 g | |
| Methionine | 0.47 g | |
| Cystine | 0.29 g | |
| Phenylalanine | 1.5 g | |
| Tyrosine | 0.87 g | |
| Valine | 1.5 g | |
| Histidine | 0.79 g | |
| Fat | 18.5 g | |
| Monounsaturated | 6.7 g | |
| Polyunsaturated | 7.7 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 6.5 g | |
| Saturated | 2.6 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 107 mg | 11% |
| Copper | 0.81 mg | 90% |
| Iron | 9.1 mg | 51% |
| Magnesium | 202 mg | 65% |
| Manganese | 1.5 mg | 83% |
| Phosphorus | 588 mg | 84% |
| Potassium | 2,080 mg | 44% |
| Selenium | 4.6 µg | 8% |
| Sodium | 975 mg | |
| Zinc | 4.5 mg | 56% |
| Thiamin (vitamin B1) | 0.92 mg | 84% |
| Riboflavin (vitamin B2) | 0.36 mg | 33% |
| Niacin (vitamin B3) | 6 mg | 43% |
| Pantothenic acid (vitamin B5) | 1.1 mg | 23% |
| Pyridoxine (vitamin B6) | 1.1 mg | 82% |
| Folate (vitamin B9) | 425 µg | 106% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 89.8 mg | 21% |
| Vitamin A | 48 µg | 7% |
| Vitamin C | 47 mg | 63% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 3.4 mg | 23% |
| Vitamin K | 48.2 µg | 54% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.6 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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