Discover the flavorful Gari Fortor, a traditional dish made from gari (cassava flour) combined with fresh vegetables and tender meat. Perfect for a hearty and satisfying meal, this recipe highlights the versatility of cassava flour while delivering a savory blend of ingredients. Follow our step-by-step guide to create this delicious and nutritious dish that’s sure to impress!

Ingredients:

- 2 cups gari (cassava flour)

- 1 cup beef or chicken, cut into cubes

- 1 medium onion, finely chopped

- 2 cloves garlic, minced

- 1 bell pepper, diced

- 1 tomato, chopped

- 1 cup spinach or other leafy greens

- 1 cup chicken or vegetable broth

- 2 tablespoons vegetable oil

- 1 teaspoon ground paprika

- 1 teaspoon ground cumin

- Salt and pepper to taste

- Optional: chili flakes for extra heat

Instructions:

Prepare the Meat:

  - Heat vegetable oil in a large pan over medium heat.

  - Add the meat cubes and cook until browned on all sides.

  - Remove the meat from the pan and set aside.

Sauté Vegetables:

  - In the same pan, add onions and garlic. Sauté until the onions become translucent.

  - Add the bell pepper and cook for another 2-3 minutes.

  - Stir in the tomatoes and cook until they break down and become soft.

Combine Ingredients:

  - Return the cooked meat to the pan and mix well with the vegetables.

  - Add paprika, cumin, salt, and pepper. Stir to combine.

Add Broth and Simmer:

  - Pour in the chicken or vegetable broth and bring to a simmer.

  - Reduce heat and let it cook for about 10 minutes, allowing the flavors to meld.

Prepare Gari:

  - In a separate bowl, mix the gari with a small amount of water until it forms a dough-like consistency.

  - Gradually add the gari mixture to the simmering pan, stirring continuously to avoid lumps.

Cook Until Done:

  - Add the spinach or leafy greens and cook for an additional 5-7 minutes, or until the gari is fully cooked and the dish has thickened to your liking.

Serve:

  - Taste and adjust seasoning if necessary. Serve hot and enjoy your Gari Fortor!

Nutritional Values

Gari (Cassava Flour, 2 cups)

   - Calories: 560 kcal

   - Protein: 2g

   - Fat: 1g

   - Carbohydrates: 140g

   - Fiber: 4g

Benefits:

   - High in Carbohydrates: Provides a significant energy source.

   - Gluten-Free: Suitable for gluten-sensitive individuals.

Beef or Chicken (1 cup, cut into cubes)

Beef (cooked, 1 cup):

   - Calories: 250 kcal

   - Protein: 26g

   - Fat: 17g

   - Carbohydrates: 0g

Chicken (cooked, 1 cup):

   - Calories: 230 kcal

   - Protein: 27g

   - Fat: 5g

   - Carbohydrates: 0g

Benefits:

   - High Protein: Essential for muscle repair and growth.

   - Nutrient-Rich: Provides important vitamins and minerals (e.g., iron in beef).

Onion (1 medium, finely chopped)

   - Calories: 44 kcal

   - Protein: 1g

   - Fat: 0g

   - Carbohydrates: 10g

   - Fiber: 1g

Benefits:

   - Antioxidants: Contains compounds that may reduce inflammation.

   - Flavor Enhancer: Adds sweetness and depth.

Garlic (2 cloves, minced)

   - Calories: 8 kcal

   - Protein: 0.4g

   - Fat: 0g

   - Carbohydrates: 2g

Benefits:

   - Immune Support: Contains allicin, which can boost the immune system.

   - Flavor: Adds a robust, aromatic quality.

Bell Pepper (1, diced)

   - Calories: 24 kcal

   - Protein: 1g

   - Fat: 0g

   - Carbohydrates: 6g

   - Fiber: 2g

Benefits:

   - Vitamins: High in vitamins A and C.

   - Antioxidants: Contains carotenoids and flavonoids.

Tomato (1, chopped)

   - Calories: 22 kcal

   - Protein: 1g

   - Fat: 0g

   - Carbohydrates: 5g

   - Fiber: 1g

Benefits:

   - Lycopene: Contains antioxidants that may reduce the risk of certain diseases.

   - Vitamins: Good source of vitamins A and C.

Spinach or Other Leafy Greens (1 cup)

   - Calories: 7 kcal

   - Protein: 1g

   - Fat: 0g

   - Carbohydrates: 1g

   - Fiber: 1g

Benefits:

   - Vitamins and Minerals: Rich in vitamins A, C, K, and folate.

   - Iron: Important for red blood cell production.

Chicken or Vegetable Broth (1 cup)

   - Calories: 15 kcal

   - Protein: 1g

   - Fat: 0g

   - Carbohydrates: 1g

Vegetable Broth (1 cup):

   - Calories: 12 kcal

   - Protein: 0.5g

   - Fat: 0g

   - Carbohydrates: 2g

Benefits:

   - Flavor: Enhances the overall taste of the dish.

   - Low-Calorie: Adds minimal calories.

Vegetable Oil (2 tablespoons)

   - Calories: 120 kcal

   - Fat: 14g

   - Saturated Fat: 2g

Benefits:

   - Healthy Fats: Provides essential fats needed for cooking.

   - Flavor: Adds richness to the dish.

Ground Paprika (1 teaspoon)

   - Calories: 6 kcal

   - Protein: 0.3g

   - Fat: 0.3g

   - Carbohydrates: 1g

Benefits:

   - Antioxidants: Rich in vitamins A and C.

   - Flavor: Adds a mild, smoky heat.

Ground Cumin (1 teaspoon)

   - Calories: 8 kcal

   - Protein: 0.4g

   - Fat: 0.4g

   - Carbohydrates: 1g

Benefits:

   - Digestive Health: May aid in digestion and reduce bloating.

   - Flavor: Adds a warm, earthy note.

Salt and Pepper (to taste)

   - Calories: 0 kcal

   - Sodium: 2,300 mg

Pepper (per teaspoon):

   - Calories: 6 kcal

   - Protein: 0.3g

   - Fat: 0.3g

   - Carbohydrates: 1g

Benefits:

   - Salt: Enhances flavor but should be used in moderation.

   - Pepper: Adds spice and may aid in digestion.

Chili Flakes (optional)

   - Calories: 6 kcal

   - Protein: 0.3g

   - Fat: 0.3g

   - Carbohydrates: 1g

Benefits:

   - Capsaicin: Contains compounds that may boost metabolism and improve circulation.

   - Spice: Adds heat and depth of flavor.

This dish combines protein, vegetables, and spices to create a flavorful and nutritious meal.