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] or gobɛ,[2] yo ke gari and even red red.[3]

A picture of Gari and beans served with ripe plantain.

Ingredients edit

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 edit

Gari 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 edit

External links edit

References edit

  1. ^ "Economic hardship: Ho workers resort to eating 'gari' and beans". www.ghanaweb.com. Retrieved 2019-06-06.
  2. ^ "Ghana and Africa in Stills — Gari and beans (Gob3) with fried ripped plantain..." immigrantslenz.tumblr.com. Retrieved 2020-11-23.
  3. ^ a b "Beans Stew & Fried Plantain (Red Red) - Homefoods - the food ingredients people". www.homefoodsghana.com. Retrieved 2019-06-06.
  4. ^ spicyfafa. "Kidney Beans, Gari with Palmoil Stew". spicyfafa. Retrieved 2019-06-06.
  5. ^ "Ghanaian recipes - Gari and Beans(yorke gari) - Wattpad". www.wattpad.com. Retrieved 2019-06-06.
  6. ^ "Health Benefits of Processed Cassava – Gari". The Chronicle. Retrieved 2019-06-06.