Discover the authentic taste of Gari Fort, a traditional dish made from fermented cassava flour. This recipe combines the tangy flavor of fermented cassava with a variety of vegetables and spices, creating a savory and satisfying meal. Perfect for those looking to explore unique African cuisine or add a new twist to their dinner routine. Follow our step-by-step guide to prepare this delightful dish at home.

Ingredients:

- 2 cups fermented cassava flour (gari)

- 1 medium onion, chopped

- 2 tomatoes, chopped

- 1 bell pepper, chopped

- 1 cup spinach or other leafy greens

- 1-2 cloves garlic, minced

- 1 teaspoon ground ginger

- 1 teaspoon ground turmeric

- 1 teaspoon ground paprika

- 2 tablespoons vegetable oil

- Salt and pepper to taste

- 2 cups water or vegetable broth

Instructions:

Prepare the Vegetables: Heat the vegetable oil in a large pan over medium heat. Add the chopped onion and garlic, and sauté until the onion is translucent.

Add Tomatoes and Peppers: Stir in the tomatoes and bell pepper. Cook for 5-7 minutes, or until the vegetables are soft.

Season the Mixture: Add the ground ginger, turmeric, paprika, salt, and pepper. Mix well and cook for another 2 minutes.

Add Gari and Liquid: Slowly stir in the fermented cassava flour (gari), ensuring it is evenly mixed with the vegetables. Gradually add water or vegetable broth, stirring continuously to avoid lumps.

Simmer: Reduce heat to low and let the mixture simmer for 10-15 minutes, or until the gari has absorbed the liquid and the dish has thickened.

Add Greens: Stir in the spinach or other leafy greens and cook for an additional 2-3 minutes, or until the greens are wilted.

Serve: Remove from heat and serve warm. Enjoy your Gari Fort as a standalone dish or with your favorite side.

This recipe for Gari Fort brings together the unique flavors of fermented cassava flour with fresh vegetables, offering a nutritious and delicious meal option.

Nutritional values

For the Gari Dish

Fermented Cassava Flour (Gari) (2 cups)

 - Calories: ~330

 - Carbohydrates: ~80g

 - Protein: ~2g

 - Fat: ~0.5g

Benefits:

 - Provides a high source of carbohydrates for energy.

 - Rich in dietary fiber, which aids digestion.

 - Low in fat and protein.

Onion (1 medium, chopped)

 - Calories: ~40

 - Carbohydrates: ~9g

 - Protein: ~1g

 - Fat: ~0g

Benefits:

 - Adds flavor and nutrients such as vitamin C and antioxidants.

 - May have anti-inflammatory and heart health benefits.

Tomatoes (2, chopped)

 - Calories: ~18

 - Carbohydrates: ~4g

 - Protein: ~1g

 - Fat: ~0.2g

Benefits:

 - High in vitamins A and C, and antioxidants like lycopene.

 - Supports immune function and skin health.

Bell Pepper (1, chopped)

 - Calories: ~20

 - Carbohydrates: ~5g

 - Protein: ~1g

 - Fat: ~0.2g

Benefits:

 - Rich in vitamins A and C, and antioxidants.

 - Supports immune health and skin health.

Spinach or Other Leafy Greens (1 cup)

 - Calories: ~23

 - Carbohydrates: ~4g

 - Protein: ~3g

 - Fat: ~0.4g

Benefits:

 - Provides vitamins A, C, and K, as well as iron and calcium.

 - Supports bone health and overall nutrition.

Garlic (1-2 cloves, minced)

 - Calories: ~149

 - Carbohydrates: ~33g

 - Protein: ~6g

 - Fat: ~0.5g

Benefits:

 - Adds flavor and has potential health benefits, including antimicrobial and anti-inflammatory properties.

Ground Ginger (1 teaspoon)

 - Calories: ~80

 - Carbohydrates: ~18g

 - Protein: ~2g

 - Fat: ~0.8g

Benefits:

 - Provides a warm, spicy flavor.

 - May aid digestion and have anti-inflammatory properties.

Ground Turmeric (1 teaspoon)

 - Calories: ~350

 - Carbohydrates: ~65g

 - Protein: ~7g

 - Fat: ~10g

Benefits:

 - Adds color and flavor.

 - Contains curcumin, which has anti-inflammatory and antioxidant properties.

Ground Paprika (1 teaspoon)

 - Calories: ~282

 - Carbohydrates: ~54g

 - Protein: ~12g

 - Fat: ~13g

Benefits:

 - Adds a smoky, sweet flavor.

 - Contains vitamins A and C, and antioxidants.

Vegetable Oil (2 tablespoons)

 - Calories: ~120

 - Carbohydrates: ~0g

 - Protein: ~0g

 - Fat: ~14g

Benefits:

 - Used for cooking, adds healthy fats.

 - Provides energy and helps in the absorption of fat-soluble vitamins.

Salt and Pepper to Taste

 - Salt: Minimal calories but contributes to sodium intake.

 - Pepper: Minimal calories, adds flavor.

Benefits:

 - Enhances flavor of the dish.

 - Pepper can have digestive and antioxidant benefits.

Water or Vegetable Broth (2 cups)

 - Calories: ~10 (for vegetable broth, varies for water)

Benefits:

 - Provides liquid for cooking and flavor.

 - Broth can add additional nutrients and flavor to the dish.

This combination of ingredients creates a hearty and flavorful dish with a variety of health benefits. Enjoy your meal!