Gari and beans is a type of dish made of staple foods in Ghana. It is usually common in the southern parts of Ghana popularly called bober, borbor,[1] gobɛ,[2] yo ke gari and even red red.[3]
Ingredients
edit- beans (black eyed )[3]
- ripe plantain (red red)
- palm oil
- onion
- tomato
- gari
- chilli[4]
- avocado
- boiled egg
How it is made
edit- soak beans overnight and boil it till it softens [5]
- heat palm oil with onions in sauce pan to add flavour
- measure a spoonful of gari to mix evenly
- add the palm oil and mix evenly
- serve with fried plantain and egg or sliced avocado as a preference
- vegetables maybe added
Nutritional significance
editGari and beans is very nutritious.Gari is starchy, rich and serves as a source of energy.[6] Beans has a considerable amount of iron and protein. The staple make up a complete protein ,providing the body with essential minerals.
See also
editExternal links
editReferences
edit- ^ "Economic hardship: Ho workers resort to eating 'gari' and beans". www.ghanaweb.com. Archived from the original on 2019-06-06. Retrieved 2019-06-06.
- ^ "Ghana and Africa in Stills — Gari and beans (Gob3) with fried ripped plantain..." immigrantslenz.tumblr.com. Retrieved 2020-11-23.
- ^ a b "Beans Stew & Fried Plantain (Red Red) - Homefoods - the food ingredients people". www.homefoodsghana.com. Retrieved 2019-06-06.
- ^ spicyfafa. "Kidney Beans, Gari with Palmoil Stew". spicyfafa. Retrieved 2019-06-06.
- ^ "Ghanaian recipes - Gari and Beans(yorke gari) - Wattpad". www.wattpad.com. Retrieved 2019-06-06.
- ^ "Health Benefits of Processed Cassava – Gari". The Chronicle. Retrieved 2019-06-06.
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