Kenyan Corn and Bean Stew

Kenyan Corn and Bean Stew

Serves 4

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.

Ingredients: 
  • 1 cup dried kidney beans, soaked overnight, or 2 1/2 cups cooked kidney beans
  • 1 tablespoon expeller-pressed canola oil
  • 1 yellow onion, chopped
  • 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
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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 about 1 hour or until tender; drain.

In a large high-sided skillet or saucepot, heat oil over medium heat. Add onion and cook 10 minutes or until tender and golden, stirring occasionally. 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 25 minutes or until potatoes are tender and most liquid has been absorbed, stirring occasionally.

Nutritional Info: 
Per Serving:460 calories (45 from fat), 5g total fat, 0g saturated fat, 0mg cholesterol, 550mg sodium, 89g carbohydrate (13g dietary fiber, 5g sugar), 18g protein
Special Diets: 

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.

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