Indulge in the rich flavors of Cote d'Ivoire with this traditional Foutou Banane recipe. Foutou Banane is a beloved Ivorian dish made from ripe plantains and yams, mashed into a smooth and hearty consistency. Join us on a culinary journey as we explore the art of preparing this mouthwatering delicacy, perfect for savoring with your favorite savory stews or sauces. Whether you're seeking to experience the authentic tastes of West Africa or simply looking to expand your culinary repertoire, this Foutou Banane recipe promises to delight your senses and transport you to the vibrant streets of Cote d'Ivoire.

Here's a traditional recipe for Cote d'Ivoire Foutou Banane:

Ingredients:

• 4 ripe plantains
• 2 medium-sized yams
• Salt, to taste
• Water

Instructions:

1- Peel the plantains and yams, and cut them into chunks.

2- Place the plantain and yam chunks in a large pot, and cover them with water.

3- Bring the water to a boil over medium-high heat, and cook the plantains and yams until they are tender. This usually takes about 15-20 minutes.

4- Once the plantains and yams are cooked, drain them and transfer them to a large bowl.

5- Mash the plantains and yams together using a potato masher or a fork, until you achieve a smooth consistency. Add a pinch of salt to taste.

6- Once the mixture is smooth and well combined, use your hands to form it into small balls or shapes. This is typically done by rolling the mixture between your palms.

7- Serve the Foutou Banane alongside your favorite savory stews or sauces. It pairs wonderfully with dishes like peanut or tomato-based sauces.

8- Enjoy your authentic Cote d'Ivoire Foutou Banane!

This dish is not only delicious but also versatile, making it a beloved staple in Ivorian cuisine. Feel free to adjust the seasoning and consistency to suit your taste preferences. Bon appétit!

Nutritional Values:

Here's a general overview of the nutritional values for the main ingredients used in Foutou Banane:

Ripe Plantains (per 100g):

• Calories: 122 kcal
• Carbohydrates: 31.9 g
• Sugars: 14.8 g
• Dietary Fiber: 2.3 g
• Fat: 0.3 g
• Protein: 0.9 g
• Vitamins and Minerals: Plantains are a good source of vitamin C, vitamin A, potassium, and magnesium.

benefits:

• Rich source of dietary fiber, aiding in digestion and promoting bowel regularity.
• High in potassium, supporting heart health by regulating blood pressure and fluid balance.
• Contains vitamin C, an antioxidant that boosts the immune system and promotes skin health.
• Provides vitamin A, essential for vision, immune function, and skin health.
• Low in fat and cholesterol, making it a heart-healthy option.

Yams (per 100g):

• Calories: 118 kcal
• Carbohydrates: 27.9 g
• Sugars: 0.5 g
• Dietary Fiber: 4.1 g
• Fat: 0.2 g
• Protein: 1.5 g
• Vitamins and Minerals: Yams are rich in vitamin C, vitamin B6, potassium, manganese, and dietary fiber.

benefits:

• Excellent source of complex carbohydrates, providing sustained energy and promoting satiety.
• High in dietary fiber, aiding in digestion, preventing constipation, and supporting gut health.
• Contains vitamin C, which boosts immunity and promotes collagen synthesis for healthy skin.
• Rich in vitamin B6, necessary for brain health, metabolism, and the production of neurotransmitters.
• Provides potassium, supporting heart health and muscle function, and reducing the risk of stroke.

It's important to note that these values are approximate and can vary depending on factors such as ripeness, variety, and cooking methods. Additionally, the nutritional content may change slightly when ingredients are cooked.