The traditional Kenyan dish, Githeri, inspires this nutritious and Hearty Bean and Corn Stew. It's a flavorful one-pot meal with wholesome, delicious, nourishing ingredients. This stew perfectly balances taste and health benefits with a mix of kidney beans, vegetables, and aromatic spices. The recipe's simplicity makes it budget-friendly, and its use of plant-based ingredients ensures it's vegan and gluten-free.
The stew's base consists of kidney beans rich in plant-based protein and fiber. They are excellent for maintaining steady energy levels and supporting digestive health. Whether raw beans are soaked and cooked or canned beans are rinsed thoroughly, kidney beans provide the heartiness and texture essential to this dish.
Corn adds natural sweetness and a boost of antioxidants like lutein and zeaxanthin, which support eye health. Carrots, potatoes, kale, and onions contain essential vitamins and minerals. Carrots, rich in beta-carotene, support vision, and immune function, while kale offers a powerhouse of nutrients, including vitamins K, C, and A, plus iron and calcium.
The aromatic base of ginger and garlic adds incredible flavor and has significant health benefits. Ginger is known for its anti-inflammatory and digestive properties. The inclusion of tomatoes provides a source of lycopene. This potent antioxidant helps reduce the risk of chronic diseases. The spice blend — coriander, cumin, turmeric, black pepper, and optional garam masala — infuses the stew with a warm, earthy flavor while offering digestive support and anti-inflammatory benefits mainly from turmeric and black pepper. At the same time, garlic has been shown to support immune function and heart health. The stew is finished by thickening it with mashed potatoes, giving it a creamy texture without needing dairy or flour. You can adjust the consistency to your preference by adding more or less water during cooking.
This stew is ideal for busy individuals or families, as it requires minimal preparation and can be cooked in one pot. The recipe's adaptability allows you to substitute or add vegetables based on what’s in season or what you have on hand, empowering you to get creative in the kitchen.
This Kidney Bean, corn, and Vegetable Stew offers a nourishing blend of plant-based ingredients and flavorful spices, providing a budget-friendly, comforting, and healthy meal option. With its versatility and ease of preparation, this stew is ideal for incorporating more vegetables into your diet and enjoying their numerous health benefits, giving you confidence that you're making a nutritious choice.
Serves - 3-4
Preparation time - 10 mins
Cooking Time - 35 mins
Total Time - 45 mins
Ingredients
- 1/2 cup raw kidney beans (soaked and cooked) or one can (rinsed thoroughly)
- 1 cup frozen corn
- 1 large onion
- 1-inch piece of ginger (minced)
- 3-4 garlic cloves (minced)
- 2 carrots
- 2 medium tomatoes
- 1 potato
- 2 cups chopped kale (or any green of your choice)
- 1 bunch of cilantro
- 1/2 tsp coriander powder
- 1/2 tsp cumin powder
- 1/2 tsp turmeric powder
- 1/2 tsp black pepper powder
- 1/2 tsp cayenne pepper or chili powder
- 1/2 tsp garam masala (optional)
- Salt, to taste
- 1 1/2 tbsp oil or vegetable broth (if you are avoiding oil altogether)
Directions
1. Heat a heavy-based stainless steel pot and add oil or vegetable broth. Sauté the onion for 5 minutes.
2. Add minced ginger and garlic and sauté for 3 minutes.
3. Add chopped tomatoes and sauté for 2 minutes.
4. Add all the spices and salt. Sauté for 2 minutes.
5. Add potatoes and carrots, mix thoroughly, and cover for 5 minutes.
6. Add cooked beans, corn, and kale. Mix thoroughly, add 1 cup of hot water, and cover. Let it simmer for 15-17 minutes or until the potatoes are cooked. Then, switch off the stove.
7. Place 4-5 chunks of potatoes in a small bowl and mash them with a fork. Transfer the mixture back to the stew to thicken it. You can skip this step if you prefer a watery consistency.
8. Garnish your stew with fresh cilantro and enjoy!
References
Health Benefits of Plant-Based Nutrition: Focus on Beans in Cardiometabolic Diseases - PMC (nih.gov)
Kale (Brassica oleracea var. acephala) as a superfood: Review of the scientific evidence behind the statement - PubMed (nih.gov)
Kale Attenuates Inflammation and Modulates Gut Microbial Composition and Function in C57BL/6J Mice with Diet-Induced Obesity - PubMed (nih.gov)
Corn phytochemicals and their health benefits - ScienceDirect
Yum!!! Great 👍