Kenyan Corn and Bean Stew


This simple, nourishing stew, githeri, originated with the Kikuyu tribe in Kenya. Today it is eaten throughout the country as a staple dish. “Mom” is loving that there are only 7 ingredients, and most are always on hand in the pantry! This recipe was inspired by Whole Planet Foundation┬« microcredit client recipes.

Kenyan Corn and Bean Stew


1 cup dried kidney beans, soaked overnight, or 2 1/2 cups cooked kidney beans
1 tablespoon expeller-pressed canola oil
1 yellow onion, chopped
3 tablespoons tomato paste
3 cups corn kernels, fresh (from 4 ears) or frozen
2 potatoes, cut into 1/2-inch cubes
3/4 teaspoon fine sea salt


If using dried beans, drain and place in a medium saucepot. Cover by 2 inches of water and bring to a boil. Reduce heat to a simmer and cook about 1 hour or until tender. Drain.

In a large high-sided skillet or saucepot, heat oil over medium heat. Add onion and cook 10 minutes or until tender and golden, stirring occasionally. Stir in tomato paste and cook 1 minute, stirring. Add cooked beans, corn, potatoes, 4 cups water and salt and bring to a boil. Reduce heat to medium and simmer 25 minutes or until potatoes are tender and most liquid has been absorbed, stirring occasionally.

*Recipe and image courtesy of Whole Foods Market. This recipe was inspired by Whole Planet Foundation® microcredit client recipes.*

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