Garri and Vegetable Stew

Garri, the toasted cassava granules beloved across West Africa, brings a naturally fermented tang and a satisfying chew to this vegetable stew. Soak it briefly to soften, then let it soak up a peppery tomato base loaded with okra, spinach, and carrots.

Ingredients

• 1 cup garri (fermented cassava granules)
• 1 1/2 cups warm water, for soaking garri
• 3 tbsp red palm oil (or olive oil)
• 1 small onion, chopped
• 3 cloves garlic, minced
• 1 tbsp fresh ginger, grated
• 1 red bell pepper, chopped
• 1 scotch bonnet pepper, minced (optional, seeds removed for less heat)
• 2 medium tomatoes, diced
• 2 tbsp tomato paste
• 1 cup okra, sliced
• 1 carrot, diced
• 2 cups baby spinach, chopped
• 2 cups vegetable broth
• 1 tsp smoked paprika
• Salt and black pepper, to taste

Instructions

1. Place garri in a bowl, pour warm water over it, stir gently, and let sit 5 minutes until softened. Fluff with a fork and set aside.
2. Heat oil in a large pot over medium heat. Add onion and cook until translucent, about 4 minutes.
3. Stir in garlic and ginger, cooking 1 minute until fragrant.
4. Add bell pepper, scotch bonnet, tomatoes, and tomato paste. Cook 6 minutes, stirring occasionally, until the tomatoes break down.
5. Pour in vegetable broth, add carrot and smoked paprika, and simmer 12 minutes.
6. Add okra and simmer another 6 minutes until tender.
7. Stir in spinach and cook until wilted, about 2 minutes. Season with salt and pepper.
8. Divide softened garri among bowls and ladle the stew generously over top.

Nutrition Facts (per serving)

Humble pantry staple, serious microbiome payoff.

This recipe is for informational purposes only and is not a substitute for professional dietary advice.