Name: Kenyan Corn and Bean Stew
Prep time: 15 min
Cook time: 50 min
Total time: 1 h 5 min
Yield: 4 generous servings
Cuisine: Kenyan
Ingredients: 1 cup dried red kidney beans or mixed beans, soaked overnight and drained; 1 cup dried maize kernels (or 2 cups fresh corn kernels); 3 tablespoons vegetable oil; 1 large onion, finely chopped; 2 ripe tomatoes, chopped; 1 teaspoon curry powder; 1 teaspoon salt, plus more to taste; 5 cups water or low-sodium broth; 2 small potatoes, peeled and cubed (optional); 1 cup chopped kale or spinach (optional); 2 cloves garlic, minced; Fresh cilantro, chopped, for garnish; Sliced avocado and lemon wedges, to serve

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Githeri is a beloved one-pot staple from central Kenya, traditionally simmered slowly over firewood to meld dried maize kernels with beans, tomatoes, and aromatics. The result is a hearty, satisfying stew with a comforting chew and earthy sweetness from the corn. It is a deeply nourishing everyday meal that shines with simple seasoning.

Prep Time15 mins

Cook Time50 mins

Total Time65 mins

Servings4

Yield4 generous servings

Nutrition Facts

Per serving (estimated)

395 kcalCalories
11 gFat
1.5 gSaturated Fat
65 gCarbs
14 gFiber
6 gSugar
16 gProtein
610 mgSodium
880 mgPotassium
95 mgCalcium
4.8 mgIron
14 mgVitamin C
180 mcgVitamin A

Ingredients

For the stew

1 cup dried red kidney beans or mixed beans, soaked overnight and drained
1 cup dried maize kernels (or 2 cups fresh corn kernels)
3 tablespoons vegetable oil
1 large onion, finely chopped
2 ripe tomatoes, chopped
1 teaspoon curry powder
1 teaspoon salt, plus more to taste
5 cups water or low-sodium broth

For finishing

2 small potatoes, peeled and cubed (optional)
1 cup chopped kale or spinach (optional)
2 cloves garlic, minced
Fresh cilantro, chopped, for garnish
Sliced avocado and lemon wedges, to serve

Directions

Rinse the pre-soaked beans and drained corn thoroughly under cold water.
Heat the vegetable oil in a heavy pot over medium heat. Add the chopped onion and cook for 5 to 6 minutes until translucent and lightly golden at the edges.
Stir in the chopped tomatoes, minced garlic, and curry powder. Cook for 3 to 4 minutes, stirring, until the tomatoes soften and the oil begins to separate at the edges.
Add the soaked beans, drained corn, water or broth, and salt. Bring to a boil, then reduce the heat to low, cover, and simmer gently for 35 to 40 minutes, until both the beans and corn are tender but still pleasantly chewy.
If using potatoes, stir them in after 25 minutes of simmering so they cook through but do not turn to mush. Add the greens, if using, in the final 3 minutes of cooking.
Taste and adjust salt. If the stew looks dry, splash in a little extra hot water and let it bubble for another minute to thicken slightly.
Spoon into shallow bowls, scatter fresh cilantro over the top, and serve hot with sliced avocado and lemon wedges, alongside chapati or a wedge of stiff ugali if desired.

Cook’s Notes

For a faster weeknight version, swap the dried beans for two 15-ounce cans of beans (rinsed) and reduce the simmer to about 25 minutes, cooking the corn alone for the first 15 minutes to soften it.
Authentic Githeri often uses dried maize that has been lightly toasted before soaking; toast the corn in a dry skillet for 2 to 3 minutes for a nuttier flavor.
A small handful of chopped coriander stems simmered with the beans adds a lovely Kenyan lemony herbal note.
Leftovers taste even better the next day as the corn fully absorbs the savory broth; reheat with a splash of water.
For a smoky depth, crumble in a dried birds eye chili or add 1/2 teaspoon of smoked paprika along with the curry powder.