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Nutritious Continental Meals

Updated: Apr 11, 2023

Githeri is a popular Kenyan dish that is made from a combination of boiled maize and beans. It is a hearty and nutritious meal that is enjoyed by many in Kenya and beyond. Here's a step-by-step guide on how to cook githeri:


Ingredients:

- 2 cups of dried maize kernels

- 1 cup of dried beans (red kidney beans or black beans work well)

- Water

- Salt

- Optional: chopped vegetables (onions, carrots, tomatoes)


Milestones Home Care Nutritious meals

Instructions:

  1. Soak the maize kernels and beans separately overnight in enough water to cover them. This will help to soften them and reduce the cooking time.

  2. Drain the water from the soaked maize kernels and beans and rinse them thoroughly.

  3. In a large pot, add the soaked maize kernels and beans and enough water to cover them by about two inches. Bring the water to a boil over high heat.

  4. Once the water is boiling, reduce the heat to medium-low and let the maize kernels and beans simmer for about an hour or until they are soft and fully cooked. Be sure to stir occasionally to prevent sticking.

  5. Once the maize kernels and beans are fully cooked, add salt to taste and any other desired seasonings. If you are adding vegetables, this is the time to do so. Let the mixture cook for another 10-15 minutes until the vegetables are tender.

  6. Remove the pot from the heat and let it sit for a few minutes to cool slightly. Serve the githeri hot with your favorite accompaniments, such as chapati, ugali, or bread.


Tips:

  • For a thicker and creamier githeri, you can add coconut m


ilk or cream toward the end of the cooking time.

  • Add a little bit of oil or butter to the pot while cooking to help prevent the githeri from sticking to the bottom of the pot.

  • Githeri can be stored in the refrigerator for up to three days or frozen for longer storage.


In conclusion, githeri is an easy and delicious meal that can be enjoyed by the whole family. With a little bit of patience and some simple ingredients, you can cook up a nutritious and hearty pot of githeri in no time.


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