From the Field

In the kitchen: Githeri recipe

A bowl filled with a Kenyan recipe called githeri, which consists of red beans, corn, and tomatoes.

Githeri — a traditional one-pot dish that originated with Kenya’s Kikuyu tribe — is now enjoyed by people across Kenya. This simple but flavorful combination of beans, corn, onions, and tomatoes makes a colorful and nutritious meal.

A meal consisting of these basic, accessible ingredients takes on increased importance in light of compounding crises that have left many struggling to feed their families — crises like the economic fallout of the COVID-19 pandemic, worsening drought conditions, and ongoing conflict.

One of those conflicts — the war in Ukraine — has exacerbated an already difficult situation. Grain from the Ukraine–Russia region is used to feed millions of refugees and vulnerable people in Africa and the Middle East. Now the war has complicated access to that grain supply.

Through World Vision’s child sponsorship programs, families receive training in improved agriculture methods along with seeds that can weather drought conditions. Farmers also learn techniques that restore nutrients and stability to the soil. This empowers them to grow healthy and diverse crops that provide nutritious food for their families.

The ingredients needed for githeri can be grown in families’ gardens. Having a recipe that calls for homegrown ingredients can be especially reassuring in times of food shortages.

Ingredients

  • 1 tablespoon oil
  • 1 medium onion, finely chopped
  • 2 garlic cloves, minced
  • 1½ teaspoons smoked paprika
  • ½ teaspoon curry powder
  • 2 large tomatoes, washed and diced into small pieces, or 1 can diced tomatoes, drained
  • 1 can kidney beans, drained
  • 2 cups frozen corn
  • ¼ cup vegetable stock
  • 1 teaspoon salt
  • ¼ cup fresh cilantro, washed and finely chopped

Instructions

  1. Heat oil in a large pan over medium heat.
  2. Once oil shimmers, add onion and sauté until golden brown and translucent, about 3 to 5 minutes.
  3. Stir in garlic, smoked paprika, and curry powder. Reduce heat to low and stir until fragrant, 1 to 2 minutes.
  4. Add tomatoes; cook for 3 minutes or until the tomatoes are soft and broken down.
  5. Stir in beans, corn, stock, and salt. Cover and increase heat to medium-low. Simmer for about 8 minutes, stirring occasionally.
  6. Garnish with cilantro. Serve hot.

 

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