Kenyan-Style Corn and Bean Stew
Serves 4
Time 1 hr 20 min
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:
Ingredients
- 1 cup dried kidney beans, soaked overnight, or 2 1/2 cups cooked kidney beans
- 1 tablespoon canola oil
- 1 medium yellow onion, chopped (about 1/2 cup)
- 3 tablespoons tomato paste
- 3 cups corn kernels, fresh (from 4 ears) or frozen
- 2 potatoes, cut into 1/2-inch cubes
- 3/4 teaspoon fine sea salt
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:
Per serving: 460 calories (45 from fat), 5g total fat, 0g saturated fat, 0mg cholesterol, 550mg sodium, 89g carbohydrates (13g dietary fiber, 5g sugar), 18g protein.
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.
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Ingredients
- 1 cup dried kidney beans, soaked overnight, or 2 1/2 cups cooked kidney beans
- 1 tablespoon canola oil
- 1 medium yellow onion, chopped (about 1/2 cup)
- 3 tablespoons tomato paste
- 3 cups corn kernels, fresh (from 4 ears) or frozen
- 2 potatoes, cut into 1/2-inch cubes
- 3/4 teaspoon fine sea salt