A picture of Gari and beans served with ripe plantain.
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]
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.