National Dish Ghana: Beans and Gari (Recipe)
In this article
Meet Beans and Gari, one of Ghana’s most comforting everyday dishes. It brings together tender, savoury beans and a scattering of crisp, toasty gari — a coarse flour made from cassava — for a plate that is as nourishing as it is satisfying. Quick to put together and packed with flavour, it is a brilliant choice for a busy weeknight when you still want something wholesome and genuinely delicious.
About Beans and Gari
Beans and Gari is a traditional Ghanaian dish celebrated both for its hearty, savoury flavour and its impressive nutritional value. The pairing of soft beans with gari, a flour milled from cassava, creates a meal that is hugely popular in local kitchens. It is especially well suited to anyone after a quick, nourishing meal who still refuses to compromise on taste. Perfect at any time of day, it can be pulled together with ease, even in the middle of a hectic schedule.
Ingredients (serves 1–2)
- 1 cup cooked beans (e.g. black-eyed peas or kidney beans)
- 1/2 cup gari
- 1 onion, finely chopped
- 2–3 tomatoes, diced
- 1–2 chillies, to taste
- Salt and pepper, to taste
- 1–2 tablespoons oil (e.g. palm oil or olive oil)
Shopping for the ingredients
When shopping for the ingredients for Beans and Gari, it pays to look for quality and freshness in both the beans and the gari. You can buy beans either dried or tinned. If you go for dried beans, remember to soak and cook them first. Gari is often found in African or international grocery shops, and there is a wide choice available online too.
Preparing the dish
Before you start cooking Beans and Gari, gather and prepare all your ingredients. Chop the onion and tomatoes into small pieces so they cook evenly. If you are using fresh chillies, remove the seeds to dial the heat up or down to your liking. Good preparation is key to cutting down the cooking time and getting the dish onto the table more quickly.
Step-by-step instructions
- Heat the oil in a pan and add the chopped onion. Fry until golden brown.
- Add the diced tomatoes and chilli, and let them simmer for a few minutes until the tomatoes soften.
- Stir in the cooked beans and season the mixture with salt and pepper.
- To taste, you can also add spices such as paprika or cumin.
- Serve the bean mixture on a plate and scatter the gari over the top.
Gluten-free / lactose-free version
Beans and Gari is naturally gluten-free, since gari is made from cassava and contains no wheat. To keep it lactose-free, simply take care not to add any dairy products. The dish is ideal for anyone with intolerances and adapts with very little effort. Enjoy this delicious combination without a second thought, and experiment with other gluten-free ingredients to vary the flavours.
Tips for vegans and vegetarians
Beans and Gari is an ideal dish for vegans and vegetarians, as it contains no animal products whatsoever. To make it even more nourishing, add extra vegetables such as spinach or carrots. These additions bring both extra flavour and a welcome boost of vitamins. Just be sure to reach for plant-based sources when choosing your ingredients, so your dish stays completely vegan.
More tips and tricks
To make Beans and Gari even tastier, try a range of spices and herbs to refine the dish. Cumin, coriander or even a spoonful of mango chutney all help to intensify the flavour. Another good option is to scatter over some toasted nuts or seeds for extra texture. Experiment with different combinations until you find the perfect flavour profile for your taste — much as you would with a warming bowl of Red Red.
Adapting the recipe to your taste
Beans and Gari is highly adaptable and easy to tailor to personal preference. If you would rather avoid heat, simply leave out the chillies or use milder options such as paprika. The bean mix can vary too; you might swap black beans for lentils, for instance. You can also work different oils or fats into the gari to influence both texture and taste.
Ingredient substitutions
If you struggle to find the classic ingredients for Beans and Gari, there are plenty of alternatives to fall back on. In place of gari you could try rice flour or maize flour, which both offer a good consistency. For the beans, choose whichever variety is available or that you prefer — the same versatile pulses that shine in a bowl of Beans Stew. Experiment with the ingredients to shape the dish to your own taste and create your own version.
Drink pairing ideas
Many drinks pair well with Beans and Gari. A simple glass of warm water with lemon adds a refreshing note, while a traditional Ghanaian drink such as Chapman, a fruity cocktail, is a perfect match. For a soft option, fruit juice is a good choice too. If you are marking a special occasion, a glass of red wine also sits nicely alongside and complements the flavour of the dish.
Serving and presentation ideas
An appealing presentation of Beans and Gari can lift the whole eating experience. Serve the dish in a large bowl and garnish it with fresh herbs such as coriander or parsley. The colour of the ingredients can be brought out through your choice of crockery and by layering everything up attractively. A lovely touch is to decorate the dish with a few toasted nuts or seeds, adding variety to both flavour and texture.
A bit of history
Beans and Gari has a long history in Ghanaian cooking and represents an important food source for many people. Beans and gari are widespread across various regions of Ghana and count as staple foods. This combination reflects a culinary tradition that has developed over generations. The dish is also a symbol of nutritional variety and of the local farming that forms the foundation of Ghanaian cuisine.
More recipe ideas
Summary: Beans and Gari
To sum up, Beans and Gari is a tasty and nourishing dish that is wonderfully easy to prepare. The combination of beans and gari delivers not only an explosion of flavour but also an excellent nutritional base. Whether you are a vegan, a vegetarian or simply a fan of Ghanaian cuisine, this dish is an absolute must. Give it a go, and let the variety and tradition of Ghana’s kitchen win you over!
