Togo • Africa • easy • 30 mins
Togo Gari Foto
Description
Gari Foto is a traditional Togolese dish made from gari (fermented cassava flour) and a rich tomato sauce. It is a staple in many households and represents the fusion of local ingredients and cooking techniques, often enjoyed for its comforting and filling qualities.
Ingredients
- 2 cups gari
- 1 cup water
- 3 tablespoons vegetable oil
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 1 teaspoon ginger, grated
- 2 large tomatoes, chopped
- 1 bell pepper, chopped
- 1 teaspoon salt
- 1 teaspoon black pepper
- 1 teaspoon chili powder (optional)
- 1 cup vegetable broth or water
- Fresh parsley or cilantro for garnish
Instructions
- In a bowl, mix the gari with 1 cup of water and let it soak for about 10 minutes until it softens.
- Heat the vegetable oil in a large skillet over medium heat.
- Add the chopped onion, garlic, and ginger, sautéing until the onion is translucent.
- Stir in the chopped tomatoes and bell pepper, cooking until the tomatoes break down and form a sauce.
- Season with salt, black pepper, and chili powder, then add the vegetable broth or water. Let it simmer for about 5-7 minutes.
- Gradually add the soaked gari to the skillet, stirring to combine everything well. Cook for an additional 5 minutes, allowing the gari to absorb the flavors.
- Remove from heat and garnish with fresh parsley or cilantro before serving.
Nutritional Information
Calories: 250 per serving
Servings: 4
Dietary: gluten-free, vegan, vegetarian
Health Benefits
Gari Foto is a gluten-free and vegan dish rich in carbohydrates from gari, providing a quick source of energy. The inclusion of vegetables like tomatoes and bell peppers contributes essential vitamins A and C, supporting immune function and skin health. Garlic and ginger offer anti-inflammatory properties, promoting digestive health and enhancing overall wellness. This dish embodies cultural significance in Togo, showcasing local ingredients while being suitable for various dietary preferences.
Cultural Significance
Gari Foto is not only a beloved dish in Togo but also a representation of the country’s agricultural practices, utilizing cassava, a key staple crop. It reflects the resourcefulness of Togolese cuisine, where simple ingredients are transformed into hearty meals.
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