Recipes · Kenyan · Breakfast

Gither

One serving has 337 kcal and 14 g protein, and at least a fifth of a woman's daily need of copper (72%), folate (65%), thiamin (53%), manganese (46%), phosphorus (43%) and vitamin K (42%). Ready in 55 minutes.

• Preparation: 15 min
• Cooking: 40 min
• Makes: 1 serving (509 g)
• Difficulty: Easy
• Diets: Dairy-free, Vegan, Whole-Food, Plant-Based Diet, Halal, Buddhist, Kosher, Hindu Vegetarian
• Contains: gluten

Ingredients

• 50 g Corn, raw
• 50 g Beans, black turtle, mature seeds, raw
• 60 g Tomatoes, raw
• 30 g Onions, raw
• 10 g Vegetable oil, NFS
• 300 g Water, tap
• 2 g Spices, curry powder
• 1 g Salt, table
• 1 g Spices, pepper, black
• 5 g Cilantro, raw

Method

1. If using dried maize and beans: Soak both in water overnight. Drain and boil them in separate pots with fresh water until tender (about 40-60 minutes). If using pre-cooked or canned options, rinse them well and set them aside.
2. Chop the onions, garlic, and tomatoes into small pieces. Measure all the spices (curry powder, salt, and pepper) to have them ready.
3. Heat 2 tsp of vegetable oil in a large pan over medium heat. Add the chopped onions and sauté for 2-3 minutes until they soften and turn translucent. Stir in the minced garlic and cook for another minute, ensuring it doesn’t burn.
4. Add the chopped tomatoes to the pan and stir well. Sprinkle the curry powder, salt, and black pepper. Cook for 5-7 minutes, stirring occasionally, until the tomatoes break down and form a thick paste.
5. Add the cooked maize and beans to the tomato mixture. Stir everything together to coat the maize and beans evenly with the spices.
6. Pour in 100ml of water or vegetable broth to prevent the mixture from drying out. Lower the heat and let it simmer for 10-15 minutes to allow the flavors to meld together. Stir occasionally to avoid sticking.
7. Once cooked, sprinkle fresh chopped cilantro (optional) over the Githeri for a burst of color and freshness. Serve hot as a main dish or side dish. It pairs well with chapati, rice, or steamed vegetables.
8. Chef's Tips Cook Time Management: If you're in a hurry, use pre-cooked maize and canned beans to save time. Thicker Stew: For a thicker consistency, mash a small portion of the beans and maize while simmering. Spice Level: Adjust the amount of curry powder and pepper to suit your taste preference. Storage: Githeri can be refrigerated for up to 3 days or frozen for later use.

Nutrition per serving

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

0.2 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.

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