Githeri (Kenya)
Githeri is a hearty, traditional Kenyan stew made primarily from a simple yet nourishing combination of maize (corn) and various beans, often simmered together with onions, tomatoes, and a blend of spices. It is a staple food, particularly among the Kikuyu people of Kenya's central highlands, and is commonly enjoyed as a wholesome, everyday meal.
🍽️ Nutrition at a glance
This dish is a nutritional powerhouse, being high in complex carbohydrates and plant-based protein while being relatively low in fat. It provides excellent dietary fiber, essential B vitamins, iron, and potassium, with a typical serving offering a substantial and filling meal of around 300-400 calories.
Nutrition breakdown
| Calories | 250 kcal |
| Protein | 12 g |
| Carbs | 40 g |
| Fat | 5 g |
| Fiber | 10 g |
| Sugar | 3 g |
| Sodium | 400 mg |
| Potassium | 600 mg |
| Iron | 3.5 mg |
| Magnesium | 80 mg |
| Phosphorus | 180 mg |
| Folate | 120 mcg |
| Vitamin B6 | 0.4 mg |
| Niacin (B3) | 2.5 mg |
| Zinc | 2.0 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Githeri is a fantastic example of culinary sustainability and nutritional wisdom, as the combination of maize and beans creates a complete protein source, making it an exceptionally balanced meal for a plant-based diet. Its simplicity and adaptability also mean it's often cooked in large pots and can be customized with seasonal vegetables or served with a side of ugali for an even more robust feast.
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AI estimate may be inaccurate · Terms