Githeri (Kenyan Corn & Beans) Recipe

This East African inspired dinner is frugal, easy to prepare, and loaded with real food. It’s also vegan, vegetarian, freezer-friendly, dairy-free, and gluten-free.

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Kenyan Corns & Beans – if you’re looking for delicious, frugal, allergy-friendly recipes made with real food, look no further than the whole entire world. In America, it’s easy to feel discouraged about healthy, frugal eating – especially if you have food allergies. Our classic cheap food consists of macaroni and cheese, spaghetti, and freeze-dried ramen noodles. However, look outside our borders and you’ll find an endless supply of inspiration.

Breaking out of the macaroni box is challenging. We want our comfort food. But let’s not forget that the internet puts the world at our fingertips. Delicious, simple recipes are out there. You just have to find them. Or just follow me, and I’ll send them directly to you.

I never claim to cook authentic international dishes. I’ve learned a few from globetrotting in my early twenties, but some ingredients or cooking methods are difficult to find or expensive. Githeri – Kenyan Corns & Beans – is no exception. The traditional method involves an open fire, clay pots, at least 24 hours of slow-cooked perfection. Mine only involves a crockpot. So it’s inspired by the original, but I can promise the real thing is better.

Thankfully, the ingredients for Githeri are easy to find, budget-friendly, and forgiving to posers like me.

Easy, Budget-Friendly Stew

The best recipes are simple and made with love. Githeri has just a few ingredients, and in order to ensure it has the best flavor, I highly recommend that you do not skip sautéing the onions and garlic and spices. This step brings out flavors that you will not find if you toss it all into the slow cooker and call it good.

That being said, I totally get why toss and go recipes are so appealing. You can skip the sauté step if you must. Keep it simple and enjoy the nourishing flavors of a homecooked stew.

More Githeri Recipes:

You might like these versions of Githeri from other home cooks!

• This one uses Central American flavors to make a really delicious Githeri!
• This version uses green onions and kidney beans
• Try Githeri with Ugali – I ate ugali when I lived in West Africa, and it is so delicious and comforting with a good stew (and budget-friendly!). Highly recommend.

This Githeri (Kenyan Corn & Beans) Recipe is:

• Gluten-free
• Dairy-free
• Vegan
• Vegetarian
• Frugal
• Easy to prepare
• Freezer-friendly
• Real food
• Allergy-friendly

If you try this recipe, let us know! Leave a comment, rate it, and tag a photo #cheapskatecook and @cheapskatecook on Instagram.

Githeri (Kenyan Corn & Beans Stew)

Yield: 4

Prep Time: 15 minutes

Cook Time: 3 hours

Inactive Time: 3 hours

Total Time: 6 hours 15 minutes

This East African inspired dinner is frugal, easy to prepare, and loaded with real food. It's also vegan, vegetarian, freezer-friendly, dairy-free, and gluten-free.

Inspired by The Cultured Chef (affiliate link)

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Ingredients

• 1 tbsp oil or butter
• 1 medium onion, chopped
• 3 cloves garlic, minced, (or 3/4 tsp garlic powder)
• 1 tbsp curry powder
• 1 large bunch kale or other greens, chopped, (frozen works great)
• 1 28-oz can tomatoes, diced or crushed, (or 4 cups chopped fresh tomatoes)
• 2 cups corn, (canned, frozen, or fresh)
• 2 cups cooked beans, any kind, (canned and drained or home cooked)
• Salt, to taste
• Pepper, to taste
• 1 Lemon, (or 3 tbsp bottled lemon juice)

Instructions

1. In a medium-size pan, heat oil. Saute onion for 3 minutes, until translucent. Add garlic and curry powder and cook for 1 minute. (If you must, you can skip this step.)
2. Combine all ingredients except salt, pepper, and lemon juice in a slow cooker. Stir, then cover and cook on low 3-4 hours or on high 2-3 hours, until thoroughly cooked.
3. Season with salt and pepper to taste. Slice lemon in half. Serve githeri in bowls with a squeeze of lemon juice.
4. This stew tastes even better the next day. Feel free to make ahead of time and simply reheat to serve.

Notes

Stovetop Method

In a large pot over medium heat, follow step 1. Follow step 2, but place everything in the same large pot. Bring soup to a boil, then immediately cover, reduce heat to low, and cook 20 minutes, until onions ans greens are cooked. Continue with step 3.

Make-Ahead

Version 1: Make the stew, allow it to cool, then pour it into a plastic or glass container with a lid. Label, then store in the freezer. You can also use a gallon-size freezer bag and lay it flat in the freezer so it's easy to store. When ready to serve, let it defrost in the fridge overnight

When ready to serve, let it defrost in the fridge overnight, then place it in a large pan and heat until warm through.

Version 2: Alternatively, skip cooking it ahead of time. Simply pour all ingredients into a gallon-size freezer bag, label it, freeze it flat, then defrost it overnight and pour it into your crockpot or large pan. Cook as desired, until greens are cooked through.

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Nutrition Information:

Yield: 8 Serving Size: 1 bowl
Amount Per Serving: Calories: 165Total Fat: 5gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 3gCholesterol: 4mgSodium: 425mgCarbohydrates: 30gFiber: 8gSugar: 10gProtein: 7g

Please note: The actual calories and nutrition of this dish will change depending on what ingredients you use. Nutrition information is not always accurate.

Simple, Delicious Dinner Ideas:

• Crockpot Lentils & Rice Burrito Bowls
• Picadillo (Mexican Beef & Potato Stew)
• Cheesy Lentil Pie
• Hamburger Soup
• Simple Mediterranean Quinoa Salad
• Potato-Peel Soup