Английская Википедия:Gari and beans
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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]
Ingredients
- beans (black eyed )[3]
- ripe plantain (red red)
- palm oil
- onion
- tomato
- gari
- chilli[4]
- avocado
- boiled egg
How it is made
- 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
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
External links
References
Шаблон:Reflist Шаблон:African cuisine
