Recipes · Ghanaian · Main Courses
Gari and Beans (Ghanaian Cassava Granules with Beans)
One serving has 741 kcal and 19 g protein, and at least a fifth of a woman's daily need of folate (119%), copper (88%), manganese (84%), thiamin (65%), magnesium (62%) and phosphorus (53%). Ready in 60 minutes.
- Preparation: 15 min
- Cooking: 45 min
- Makes: 1 serving (721 g)
- Difficulty: Medium
- Diets: Vegan, Gluten-free, Dairy-free
Ingredients
- 70 g Black-eyed peas, dried
- 55 g Cassava flour
- 90 g Plantains, ripe, raw
- 20 g Palm oil
- 30 g Onions, raw
- 50 g Tomatoes, raw
- 5 g Chili peppers, red, raw
- 400 g Water
- 1 g Salt
Method
- Rinse the black-eyed peas, put them in a pot with the water, bring to a boil, then cover and simmer for 45-55 minutes until tender, topping up with water as needed.
- Meanwhile, peel the ripe plantain and cut it into thick diagonal slices.
- Heat half the palm oil in a frying pan over medium heat and fry the plantain slices for 3-4 minutes per side until golden; set aside.
- Finely chop the onion, tomato and chili and cook them in the remaining palm oil for 5 minutes until softened into a light sauce; stir this into the cooked, drained beans with the salt.
- Put the cassava granules (gari) in a bowl and sprinkle over a little warm water, just enough to soften and moisten them without turning them to paste; fluff with a fork.
- Serve the moistened gari alongside the beans in their sauce and the fried plantain.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 741 kcal | 35% |
| Carbohydrates | 124 g | |
| Water | 551 mL | |
| Fiber | 12.8 g | 43% |
| Protein | 19 g | 40% |
| Tryptophan | 0.21 g | |
| Threonine | 0.65 g | |
| Isoleucine | 0.69 g | |
| Leucine | 1.3 g | |
| Lysine | 1.1 g | |
| Methionine | 0.24 g | |
| Cystine | 0.19 g | |
| Phenylalanine | 0.99 g | |
| Tyrosine | 0.55 g | |
| Valine | 0.8 g | |
| Histidine | 0.52 g | |
| Fat | 21.6 g | |
| Monounsaturated | 7.5 g | |
| Polyunsaturated | 2.3 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 2.1 g | |
| Saturated | 10.1 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 146 mg | 15% |
| Copper | 0.79 mg | 88% |
| Iron | 8.7 mg | 49% |
| Magnesium | 193 mg | 62% |
| Manganese | 1.5 mg | 84% |
| Phosphorus | 370 mg | 53% |
| Potassium | 1,504 mg | 32% |
| Selenium | 7.8 µg | 14% |
| Sodium | 430 mg | |
| Zinc | 3 mg | 37% |
| Thiamin (vitamin B1) | 0.72 mg | 65% |
| Riboflavin (vitamin B2) | 0.29 mg | 26% |
| Niacin (vitamin B3) | 2.8 mg | 20% |
| Pantothenic acid (vitamin B5) | 1.4 mg | 28% |
| Pyridoxine (vitamin B6) | 0.6 mg | 46% |
| Folate (vitamin B9) | 477 µg | 119% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 84.2 mg | 20% |
| Vitamin A | 75.9 µg | 11% |
| Vitamin C | 33.9 mg | 45% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 3.8 mg | 25% |
| Vitamin K | 35.8 µg | 40% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.3 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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