Ghana • Africa • medium • 40 mins
Ghana Banku
Description
Banku is a traditional Ghanaian dish made from fermented corn and cassava dough, which is cooked into a smooth, stretchy consistency. It is a staple food in many coastal regions of Ghana and is often served with grilled fish, pepper sauce, or soup, symbolizing the rich culinary heritage of the country.
Ingredients
- 2 cups fermented corn dough
- 1 cup cassava dough
- 4 cups water
- Salt to taste
Instructions
- In a large pot, combine the fermented corn dough and cassava dough.
- Gradually add water while stirring to create a smooth mixture.
- Place the pot over medium heat and continue stirring to prevent lumps from forming.
- Cook for about 30 minutes, stirring continuously until the mixture thickens and becomes stretchy.
- Add salt to taste and stir well.
- Once cooked, remove from heat and let it cool slightly before serving.
Nutritional Information
Calories: 220 per serving
Servings: 4
Dietary: gluten-free, vegetarian
Health Benefits
Banku is rich in complex carbohydrates from fermented corn and cassava, providing a steady source of energy. The fermentation process enhances the bioavailability of nutrients and supports gut health through probiotics. Being gluten-free and vegetarian, it is suitable for various dietary needs while contributing to a balanced diet rich in fiber and essential vitamins. This traditional dish also fosters cultural connection and community, promoting wellness through shared meals.
Cultural Significance
Banku is not only a staple food but also a symbol of community and togetherness in Ghana. It is often enjoyed during family gatherings and celebrations, reflecting the importance of sharing meals in Ghanaian culture.
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