Gari and beans

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, gobɛ, yo ke gari and even red red.

Ingredients

 * beans (black eyed )
 * ripe plantain (red red)
 * palm oil
 * onion
 * tomato
 * gari
 * chilli
 * avocado
 * boiled egg

How it is made

 * soak beans overnight and boil it till it softens
 * 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. Beans has a considerable amount of iron and protein. The staple make up a complete protein ,providing the body with essential minerals.