Kenyan maize and bean stew (Githeri)

1. Soak the kidney beans overnight, then cook in fresh unsalted water for 60-70 minutes until tender and drain.

2. Fry the diced onion in the oil in a pan for 6 minutes until soft, add the crushed garlic and cumin and fry for half a minute.

3. Add the diced tomatoes and cook for 5 minutes until they break down into a sauce.

4. Add the diced potatoes and carrots, pour in the stock, cover and cook for 15 minutes.

5. Add the cooked beans and the drained sweetcorn, season with salt and cook for another 10 minutes until the potatoes are tender and the stew has thickened.

6. Serve sprinkled with fresh coriander, with avocado or sukuma wiki.

Tip: Githeri is a traditional dish of Kenya's Kikuyu people and is now a favourite of school canteens and everyday lunches. It was originally made with dried maize kernels soaked and cooked with the beans; sweetcorn is quicker and sweeter. You can enrich it with meat (minced beef).