Recipes · Kenyan · Main Courses
Githeri
One serving has 603 kcal and 21 g protein, and at least a fifth of a woman's daily need of vitamin K (126%), vitamin C (98%), copper (77%), folate (74%), manganese (71%) and fiber (68%). Ready in 40 minutes.
- Preparation: 15 min
- Cooking: 25 min
- Makes: 1 serving (662 g)
- Difficulty: Easy
- Diets: Flexitarian, Dairy-free
Ingredients
- 120 g Beans, kidney, red, mature seeds, cooked, boiled, with salt
- 120 g Corn, sweet, white, frozen, kernels on cob, cooked, boiled, drained, without salt
- 50 g Onions, raw
- 75 g Tomatoes, raw
- 1 g Salt, table
- 7.5 g Vegetable oil, NFS
- 10 g Garlic, raw
- 100 g Cassava, raw
- 15 g Spinach, raw
- 60 g Green peas, raw
- 2.5 g Spices, coriander seed
- 0.5 g Spices, turmeric, ground
- 100 g Water, tap
Method
- Heat Oil: In a medium-sized pan, heat 15g oil over medium heat.
- Cook Onion: Add the finely chopped onion and stir-fry until it becomes soft and translucent, about 3-4 minutes.
- Add Garlic: Stir in the sliced or minced garlic and sauté for a few seconds until fragrant, but be careful not to burn it.
- Add Tomato and Spices: Add the finely chopped tomato, 5g of salt, 5g of coriander powder, and 1g of turmeric powder. 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.
- Add Vegetables: Add the boiled beans, maize, diced cassava, and pigeon peas. Stir everything together.
- Add Water: Pour in 480-600ml of water, depending on your desired consistency. Mix well.
- Simmer: Cover the pan and allow the mixture to simmer for 15-20 minutes, until all the vegetables are cooked through. If needed, add more water during cooking.
- Add Spinach: Once the vegetables are tender and most of the water has evaporated, add the finely chopped spinach. Stir well and cook for an additional 2-3 minutes until the spinach wilts.
- Serve: Serve hot Githeri on its own or with ugali, rice, or chapatti. Enjoy!
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 603 kcal | 28% |
| Carbohydrates | 113 g | |
| Water | 511 mL | |
| Fiber | 20 g | 68% |
| Protein | 21.2 g | 44% |
| Tryptophan | 0.17 g | |
| Threonine | 0.62 g | |
| Isoleucine | 0.64 g | |
| Leucine | 1.3 g | |
| Lysine | 0.92 g | |
| Methionine | 0.25 g | |
| Cystine | 0.17 g | |
| Phenylalanine | 0.77 g | |
| Tyrosine | 0.45 g | |
| Valine | 0.8 g | |
| Histidine | 0.41 g | |
| Fat | 10.4 g | |
| Monounsaturated | 3.8 g | |
| Polyunsaturated | 4.1 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 3.5 g | |
| Saturated | 1.5 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 134 mg | 13% |
| Copper | 0.69 mg | 77% |
| Iron | 6.8 mg | 38% |
| Magnesium | 168 mg | 54% |
| Manganese | 1.3 mg | 71% |
| Phosphorus | 419 mg | 60% |
| Potassium | 1,627 mg | 35% |
| Selenium | 5.7 µg | 10% |
| Sodium | 722 mg | |
| Zinc | 3.7 mg | 46% |
| Thiamin (vitamin B1) | 0.74 mg | 67% |
| Riboflavin (vitamin B2) | 0.35 mg | 32% |
| Niacin (vitamin B3) | 5.3 mg | 38% |
| Pantothenic acid (vitamin B5) | 0.67 mg | 13% |
| Pyridoxine (vitamin B6) | 0.87 mg | 67% |
| Folate (vitamin B9) | 296 µg | 74% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 91.1 mg | 21% |
| Vitamin A | 90.3 µg | 13% |
| Vitamin C | 73.6 mg | 98% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 2.3 mg | 15% |
| Vitamin K | 114 µg | 126% |
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
0.4 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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