One of the oldest foods in our country is githeri simply because it is filling, nutritious, low cost and with a little preparation, can be ready within minutes.
First of all the combination of two grains here makes the dish a full protein and if you can add an avocado, the better. Serve it with sauteed kunde and you have a nutritional powerhouse on a plate. Not only do you get the protein that repairs used up tissue, but you also get minerals like magnesium, manganese, copper and molybdenum ( All good stuff, trust us J ). Furthermore, you get a great dosage of fibre which is key to maintain good digestive health. The Father of Greek medicine said, “Disease begins in the gut’, fibre takes care of the gut.
The maize is loaded with complex carbohydrates which also give you sustained energy for long periods. It is also a decent source for B3 and B6 vitamins, as well as antioxidants.
|INGREDIENT||AMOUNT||COST AT MBOGA MASTERS|
|Red beans||1kg||180/- per kg|
|Maize||2 Cups||150/- per cup|
|Kunde||1 bunch||30 per bunch|
|Garlic||2 cloves||20/- per piece|
|Ginger||Small piece||40/- per piece|
|Red onions||1 piece||120/- per kg|
|Red and Yellow Capsicum||1 piece each||45/-|
|Carrots||1 small||70/- per kg|
|Baby Potatoes||1/4kg||100/- per kg|
|Courgette||1 piece||120/- per kg|
|Dhania||1 bunch||10/- per bunch|
|Mint||1 bunch||30/- per bunch|
|Curry Powder||1 tsp||90/- per jar|
|Tumeric Powder||1 tsp||85/- per jar|
|Sea Salt||1/3 tsp||90/- per 500g Jar|
|Black Pepper||A few grinds||N/A|
|Unsalted Butter||1 tsp||N/A|
|Extra Virgin Coconut Oil|
*N/A= Not YET available at Mboga Masters
- Soak your dried beans overnight
- Heat sufuria over medium low heat, add some extra virgin coconut oil and a little unsalted butter to help browning and add flavor.
- Add your crushed garlic and ginger, red onions, finely diced carrots, mixed colored peppers, baby potatoes, courgette/zucchini, dania/cilantro, mint and let them sweat slowly, about 7 minutes while stirring occasionally.
- Then add the curry powder and turmeric powder, toast for about 1 minute or until you can smell the aromas from the spices.
- Add 3 cups of water and scrape the bits that stick on the bottom of the pan, we call this fond, as in foundation of flavor, very important to deglaze.
- Add the soaked beans and fresh maize now and bring to a boil over high heat. If you would like more heat in your githeri you can now add a teaspoon of cayenne pepper.
- Lower the heat to a simmer and cover leaving a little space for the steam to escape.
- Cook for about 40 minutes or until beans are almost soft.
- Remove from heat and then add some fresh dania/cilantro and mint leaves for garnish, leave to rest for about 10 minutes
- Now Heat your frying pan, add some extra virgin coconut oil, brown some onions there and then add your roughly chopped kunde, cook for only about 2 minutes while stirring occasionally. Add a little bit of broth/soup from the githeri onto the greens to add a little bit of moisture.
- Serve immediately