Kenyan-Style Corn and Bean Stew

Serves 4
Time 1 hr 20 min
Kenyan-Style Corn and Bean Stew

This simple, nourishing stew, githeri, originated with the Kikuyu tribe in Kenya. Today it is eaten throughout the country as a staple dish. Inspired by Whole Planet Foundation® microcredit client recipes.

Special Diets:

Dairy FreeDairy Free
Gluten FreeGluten Free
VeganVegan
VegetarianVegetarian

Ingredients

    1 cupdried kidney beans, soaked overnight, or 2 1/2 cups cooked kidney beans
    1 tablespooncanola oil
    1 mediumyellow onion, chopped (about 1/2 cup)
    3 tablespoonstomato paste
    3 cupscorn kernels, fresh (from 4 ears) or frozen
    2potatoes, cut into 1/2-inch cubes
    3/4 teaspoonfine sea salt

Exclusively for Prime members in select ZIP codes.

Method

If using dried beans, drain and place in a medium saucepot. 


Cover by 2 inches of water and bring to a boil. 


Reduce heat to a simmer and cook until tender, about 1 hour; drain.


In a large high-sided skillet or saucepot, heat oil over medium heat. 


Add onion and cook, stirring occasionally, until tender and golden, about 10 minutes. 


Stir in tomato paste and cook 1 minute, stirring. 


Add cooked beans, corn, potatoes, 4 cups water and salt and bring to a boil. 


Reduce heat to medium and simmer, stirring occasionally, until potatoes are tender and most liquid has been absorbed, about 25 minutes.

Nutritional Info

Serving Size

Calories

460

Total Fat

5g

Saturated Fat

0g

Cholesterol

0mg

Sodium

550mg

Total Carbohydrate

89g

Dietary Fiber

13g

Total Sugars

5g

Protein

18g

Note: We've provided special diet and nutritional information for educational purposes. But remember - we're cooks, not doctors! You should follow the advice of your health-care provider. And since product formulations change, check product labels for the most recent ingredient information. See our Terms of Service.