Gari

Gari is commonly used as a side dish, similar to rice or couscous, and as a base for soups and stews. It is also used to make a popular snack called 'gari soakings,' where it is soaked in cold water, mixed with sugar, and often accompanied by milk and nuts.

Approximately 330-350 kcal per 100 g (3.5 oz).

1-2 g per 100 g (3.5 oz).

Less than 1 g per 100 g (3.5 oz).

Approximately 80 g per 100 g (3.5 oz), predominantly in the form of starch.

Contains trace amounts of B vitamins.

Rich in potassium with some calcium, magnesium, and iron.

Gari is low in fat and protein but high in carbohydrates, providing energy. Its fermentation increases the bioavailability of some minerals, making it a nutritious component of the diet.

Although gari is generally safe to consume, it lacks sufficient protein and essential amino acids. Overconsumption may lead to malnutrition. Additionally, improper processing may not completely remove cyanide compounds, posing health risks.

Gari is used in recipes such as 'Eba' when mixed with hot water to form a dough-like consistency, garnished with soups or stews. It's also a key ingredient in 'Gari Foto,' a dish made with fried gari and vegetables or beans.

Gari does not require cooking and is often soaked or mixed directly into dishes. However, for some recipes, it can be fried or baked.

Gari pairs well with a variety of ingredients, including beans, vegetables, fish, and meats. It also complements spicy sauces and soups.

Gari is a gluten-free, versatile staple in West African cuisine. It is a processed form of cassava, offering an array of culinary uses, from side dishes to snacks. Its high carbohydrate content makes it a valuable energy source, though it should be consumed as part of a balanced diet due to its low protein content. With its rich cultural history and varied applications, gari is a unique ingredient that can bring the flavors of Africa to kitchens around the world.