Garnaches Recipe - Delicious Vegetarian Belizean Dish


Garnaches Recipe - Delicious Vegetarian Belizean Dish
Region / culture: Belize | Preparation time: 20 minutes | Cooking time: 10 minutes | Servings: 4 | Vegetarian diet



Garnaches are a popular street food in Belize, consisting of fried tortillas topped with mashed beans, cabbage, carrots, and cheese. This dish is a delicious and satisfying snack that can be enjoyed any time of day.


Garnaches have been a staple in Belizean cuisine for generations. The dish is believed to have originated from the Garifuna people, who are descendants of African, Arawak, and Carib Indians. Garnaches are commonly sold by street vendors and are a favorite among locals and tourists alike.


How to prepare

  1. Mash the cooked beans.
  2. Season and fry the beans, then set them aside.
  3. Grate the cheese and set it aside.
  4. Grate the carrot using the second largest side of the grater.
  5. Shred the cabbage.
  6. Put the carrot and cabbage in a small bowl with vinegar.
  7. Place the beans generously on a refried tortilla.
  8. Cover the beans with the cabbage and carrots.
  9. Sprinkle the top with grated cheese.


  • Add diced tomatoes or avocado for extra flavor.
  • Use black beans or pinto beans instead of mashed beans.
  • Top with hot sauce or salsa for a spicy kick.

Cooking Tips & Tricks

Make sure to fry the tortillas until they are crispy but not burnt.

- Season the beans well to add flavor to the dish.

- Grate the cheese just before assembling the garnaches to ensure freshness.

- Serve the garnaches immediately after assembling to prevent the tortillas from getting soggy.

Serving Suggestions

Garnaches can be served as a snack or appetizer, or enjoyed as a light meal with a side salad.

Cooking Techniques

Fry the tortillas until crispy.

- Mash the beans and season well before frying.

- Grate the cheese and vegetables for easy assembly.

Ingredient Substitutions

Use corn tortillas instead of flour tortillas.

- Substitute cheddar cheese for a different cheese of your choice.

- Use pickled jalapenos instead of cabbage for a different flavor profile.

Make Ahead Tips

You can prepare the beans and vegetables ahead of time and assemble the garnaches just before serving.

- Store the grated cheese in an airtight container in the refrigerator until ready to use.

Presentation Ideas

Arrange the garnaches on a platter and garnish with fresh cilantro or parsley. - Serve with a side of salsa or guacamole for dipping.

Pairing Recommendations

Garnaches pair well with a cold beer or a refreshing fruit juice.

- Serve with a side of plantain chips or fried plantains for a complete meal.

Storage and Reheating Instructions

Garnaches are best enjoyed fresh, but leftovers can be stored in an airtight container in the refrigerator for up to 2 days.

- To reheat, place the garnaches in a preheated oven at 350°F (180°C) for 5-10 minutes, or until heated through.

Nutrition Information

Calories per serving

Each serving of garnaches contains approximately 300 calories.


Each serving of garnaches contains approximately 30 grams of carbohydrates.


Each serving of garnaches contains approximately 15 grams of fats.


Each serving of garnaches contains approximately 10 grams of proteins.

Vitamins and minerals

Garnaches are a good source of vitamin A, vitamin C, calcium, and iron.


Garnaches contain gluten and dairy.


Garnaches are a delicious and satisfying snack that provides a good balance of carbohydrates, fats, and proteins. They are also rich in vitamins and minerals, making them a nutritious choice for a quick meal.


Garnaches are a delicious and easy-to-make snack that is perfect for any occasion. With a crispy tortilla base, savory beans, crunchy vegetables, and gooey cheese, garnaches are sure to satisfy your cravings for a flavorful and satisfying dish. Enjoy this Belizean street food classic with your favorite toppings and pairings for a truly memorable culinary experience.

How did I get this recipe?

The memory of finding this recipe for the first time is still fresh in my mind. It was many years ago, when I was just a young girl, eager to learn the art of cooking from my mother. We were living in a small village in Mexico, where the streets were lined with colorful market stalls selling fresh produce and spices.

One day, as we were walking through the market, my mother stopped at a stall run by an elderly woman with a kind smile and a twinkle in her eye. She was selling a variety of homemade dishes, and one in particular caught my mother's attention - garnaches. The woman explained that garnaches were a traditional Mexican dish made with fried tortillas topped with refried beans, cheese, salsa, and a variety of other toppings.

My mother bought a few garnaches to try, and as soon as she took a bite, her face lit up with delight. She turned to me and said, "We must learn how to make these, they are delicious!" And so, the kind woman shared her recipe with us, passing down a piece of her culinary wisdom that would stay with me for the rest of my life.

We rushed home, eager to recreate the dish in our own kitchen. My mother carefully guided me through each step, teaching me how to fry the tortillas until they were golden and crispy, how to make the perfect refried beans, and how to layer on the toppings just right. As we worked together, the kitchen filled with the savory aroma of the garnaches cooking on the stove.

When we finally sat down to eat, I took my first bite of the garnache and was instantly transported back to that bustling market stall. The flavors were vibrant and bold, a perfect balance of spices and textures. I knew then that this dish would become a staple in our household, a beloved recipe that would be passed down through the generations.

As I grew older, I continued to perfect the art of making garnaches, experimenting with different toppings and flavors to create my own unique twist on the traditional dish. I shared the recipe with friends and family, each one marveling at the simplicity and deliciousness of the dish.

Over the years, I have made garnaches for countless gatherings and celebrations, always receiving compliments and requests for the recipe. I take pride in knowing that I am carrying on a culinary tradition that has been passed down through the generations, honoring the memory of that kind woman in the market stall who first shared her recipe with us.

Today, as I stand in my kitchen preparing a batch of garnaches for my own grandchildren, I can't help but feel grateful for the gift of cooking that has been passed down to me. The knowledge and skills that I have acquired over the years have enriched my life in so many ways, bringing joy and nourishment to those I love.

As I take a bite of the garnache, savoring the familiar flavors and textures, I am reminded of the power of food to connect us to our past and bring us together in the present. And I know that as long as I continue to cook and share my recipes with others, the legacy of that kind woman in the market stall will live on, inspiring generations to come.


| Belizean Appetizers | Belizean Recipes | Belizean Vegetarian | Cabbage Recipes | Carrot Recipes | Cheese Recipes | Refried Bean Recipes | Tortilla Recipes |

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