githeri

Githeri (Kenyan Beans and Corn)

Total time: 25 minutes

Serves 3

12.0 grams of fibre per serving

This recipe may contain common and less common allergens, such as soy / dairy products / wheat / eggs / nuts / shellfish.

INGREDIENTS

1 tb - Olive oil, extra virgin

1 - Onion, medium, finely chopped

2 - Garlic cloves, large, crushed or minced

2 - Tomatoes, large, washed, diced into small pieces

1½ tsp - Smoked paprika, powder

½ tsp - Curry powder

2 cups - Kidney beans, canned, drained

1 cup - Corn, canned, drained

¼ cup - Vegetable stock, no added salt

1 tsp - Sea salt

1 - Scallion, washed, ends removed, finely chopped

¼ cup - Cilantro, fresh, washed, finely chopped, leaves and stems

UTENSILS

Large pan, Chopping board, Knife

INSTRUCTIONS

1. In a large pan, add olive oil over medium heat.

2. Once heated, sauté onion for a couple of minutes until lightly golden and translucent in appearance.

3. Stir in garlic, smoked paprika and curry powder. Cook on low heat while stirring for one minute until fragrant.

4. Add tomatoes; cook for 3 minutes or until the tomatoes are soft and mushy.

5. Next, stir in beans, corn kernels, stock and salt; cover the mixture and reduce heat to low-medium. Simmer for about 8 minutes, stirring occasionally.

6. Garnish with scallion and cilantro.

NUTRITION INFORMATION

(PER SERVING)

Energy (kcal)

280

Carbs (g)

Proteins (g)

Fats (g)

Fibre (g)

12.0

Recipe by:

Shahzadi Devje, RD

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