Githeri (Kenyan Maize and Bean Stew)
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Ingredients
- 400 g tinned sweetcorn, drained
- 400 g tinned black-eyed beans
- 2 red onion
- 300 g ripe plum tomatoes
- 3 garlic cloves
- 2 tbsp vegetable oil
- 1 tsp curry powder
Nutrition (per serving)
- Calories
- 300 kcal
- Protein
- 11.4 g
- Carbohydrate
- 38.3 g
- of which sugars
- 12.5 g
- Fat
- 8.8 g
- of which saturates
- 1 g
- Fibre
- 10.4 g
- Salt
- 1.24 g
Estimated from typical values for each ingredient — a guide, not a substitute for the label on what you actually buy.
Method
- 1
Peel and chop the onion, then fry in the vegetable oil for 8 minutes until softened.
- 2
Stir in the garlic and curry powder and cook for 1 minute.
- 3
Add the chopped tomatoes and cook for 5 minutes until starting to break down.
- 4
Add the sweetcorn and black-eyed beans with 100ml water and simmer for 15 minutes, stirring occasionally.
- 5
Season to taste and serve.
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