My grilled Gari couscous with vegetables and tomato sauce

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Voici la première de mes recettes réalisées dans le cadre d’un reportage sur les couscous subsahariens.

thanks to AJ-french, Émma PAOLI and Yasmina Bennani who gave me the opportunity to share my passion for the culinary treasures of Africa in general and Cameroon in particular.

Ma partie de cette vidéo (elle cartonne,merci 😉 ;-). La visionner plus bas) a été tournée chez Cooking city, a Parisian space suitable for all your culinary workshops.

On y retrouve aussi Aïssatou Mbaye d’Aistou kitchen, the Chef Anto, Youssouf Sokhna de la Bifurcation.

Ps: En dehors du piment marocain, tous mes légumes sont issus de l’agriculture biologique

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This recipe is a variation of sautéed gari reminiscent of Foto gari from Benin or Togo. It is popular with the Cameroonian people, especially those of the coast. Perhaps this is due to the mixing of populations and the marriages between nationals of different countries. Indeed, any major event has its respectable jumped gari and is often eaten with shrimp or beef and other.

I offer you 2 presentations. One property that the layers separated Gari, those vegetables and tomato sauce mixture and the other half gari vegetables, then the rest of vegetables and tomato sauce. SERVE HOT

My grilled Gari couscous with vegetables and tomato sauce

For 8 to 14 people

Preparation: 20 minutes

Baking:

30 minutes vegetables)

30 minutes (Gari)

10 minutes tomato sauce

What you need

-750g de gari (manioc) purchased from bag the sun market

-600 g parcel bio fresh tomatoes

-350 g squash (pumpkin, butternut pumpkin). For video I used the pumpkin from my garden, here, I bought butternut)

-3 carrots cut diagonally

-3 parsnips bias

-1 zucchini (for the video that I had used for my garden)

-1 chopped leek (for the video that I had used for my garden)

-1 beautiful celery stalk (minced) (foot and foliage) the garden for me

-7 chopped garlic cloves

-1 red pepper sliced

-1 yellow pepper slats

-4 large onions six each

-2 c washer to clean soup (tree with garlic zesok). Details about this famous tree whose parts are edible and smell the smoked garlic here

-Of sea salt

-White pepper Penja

– Peanut or sunflower oil

For the tomato sauce

-600 g tomato sauce

-100 g of water

-3 tablespoon oil

-1 Bay leaf (for me the garden)

– 1 teaspoons of granulated garlic

– 1 teaspoon ground white pepper Penja IGP

For Gari

-750 g de gari

-30 cl (300g) warm water

Realization of revenues

Wash all your vegetables !

Tomato sauce

-In a frying pan, pour the tomato sauce 600g bio, 100 g of water, 3 tablespoons oil of your choice, 1 teaspoons of granulated garlic, 1 Bay leaf, Flower salt to your liking. bake 10 minutes, end with Penja pepper ground.

the Gari

– Pour water into the Gari to rehydrate

– Add 2 tablespoons neutral oil and mix well with your fingers

– Gari will swell and soften slightly

– In a wok or large nonstick skillet, grill for 30 min at medium heat Gari stirring regularly (Hot serve otherwise it hardens)

The vegetables

• In a large non-stick pan, cook carrots cut diagonally with 300 g of salted water for 10 mn
• Add garlic and onion, zucchini, butternut, parsnips, leek and celery
• Cook for 13 minutes
• Rectify & rsquo; seasoning, finish by 2 tablespoons washers, 2 more minutes to fire
• Add 2 tablespoon oil

Tips / Advice / variants / information

I could have said exactly the same thing the Ivorian Attiéké. Indeed, it worked almost like Gari with a steam supplement. It is therefore less dry than the Gari and rehydrates less. I will soon make a couscous Attiéké. 😉

The manioc

• She gluten free,
• It digests very well due to its high starch content.
• It increases the feeling of satiety, always with starch. Indeed, it inflates and in the stomach, starch swells creating a feeling of satiety. Your appetite will decrease a bit and you will be able to eat less without feeling like you are starving yourself.

the Gari

"Gari is one of the main staple foods of people in Benin. It comes in the form of a whitish to yellow semolina., dry and hard grain and characterized by a tangy taste. It is obtained by processing cassava (Mauihot esculepzta Crantz), using a process inspired by the technology of making u farinha de mandioca 11 Brazilian introduced in Benin in the years 1800 thanks to the return from Brazil of freed slaves. »

It is manufactured and consumed in many other countries. Togo, Nigeria, Ghana, and of course Cameroon.

The following ? Click on the link below

https://horizon.documentation.ird.fr/exl-doc/pleins_textes/pleins_textes_6/colloques1/43541.pdf

https://ifdc.org/acma2-technical-training-documents/wp-content/uploads/2019/07/FICHE-9-LA-PRODUCTION-DE-GARI-A-BASE-DE-MANIOC-PROCESSING-CASSAVA-INTO-GARI.pdf

SOME INFORMATION ON CASSAVA

The manioc or yuca is a species of native plants of Central America and South America, especially the southwestern Amazon Basin.

Its name comes from a Tupi myth which tells how the goddess Mani, white skin, established his home (father) in the root of the plant – hence the words : Hands-goose and Tapioca – tapioca being a manioc derivative.

It was widely used by the settlers because of its high resistance to drought, its high profitability, but it was also to feed the slaves cheaply.

cassava, imported from Brazil in the sixteenth century, became in the & rsquo; a few decades the staple food of many African populations

Cassava is particularly well suited to the soil and climate of Africa, and it is consumed today in sub-Saharan Africa.

Indeed, Cassava can simply poor soils and very low rainfall. In addition, it can be harvested all year. Cassava also holds the record for highest efficiency in calories harvested per hectare, among all food crops except sugar cane.

There are two varieties of cassava, one of which can be fatal, because of the presence of cyanide in the roots : that is why it should be washed well with water the tubers before preparing.

• Sweet Cassava: grown for local consumption in its tubers;

• Cassava: mainly used for the preparation of starch and other derivatives.

IT IS RECOMMENDED TO NOT EAT RAW CASSAVA

current events

Gluten free

Cassava and its derivatives (including tapioca does not contain gluten, this is a product to include in the diet of people with celiac disease or intolerant to gluten.

Digest

The high starch content cassava makes it easily digestible, it will also help regulate the problems of diarrhea or & rsquo; colon irritation.

Rich in carbohydrates

L & rsquo; high intake of carbohydrates cassava starch makes it easy to integrate with meals, it may for example replace the potato or semolina s & rsquo; it is consumed in the form of cassava flour.

Consumed as fresh root and bio-processed products, cassava provides a rich source of energy, protein, vitamins and minerals for millions of people, particularly in the rapidly growing cities of the region.

Africa is the world's largest producer of cassava (57%), third main source of carbohydrates in the tropics, and a strategic livelihood culture for food security.

Nigeria remains the world heavyweight but its production would be down in 2017. On the other hand, Ghana, Côte d & rsquo; Ivoire and to a lesser extent Mozambique are progressing.

Global cassava production is expected to decrease slightly 2017, to reach 278 Mt, after two decades of uninterrupted growth. According to FAO, this is due to droughts, to lower prices and to policy changes.

The manioc fait partie des cultures de base to s & rsquo; étendues être très rapidement to & rsquo; Montgomery et world here représente the & rsquo; une des plus importantes sources of calories in les régions tropicales, after rice and maize, says FAO

According to FAO, Central Africa provides one third of all agricultural cassava production in Africa. The largest producers are Nigeria, Ghana, the Democratic Republic of Congo. In Cameroon, for example, cassava is widely grown and harvested throughout the year as an annual. The country consumes 60% of 5 million tons it produces annually, the third is intended for animal consumption. Ngoulemakong, a joint located 170 km from Yaounde, Cameroon, is one of the main production areas of the country with its 7600 tonnes annually.

Sources

• https://www.passeportsante.net/fr/Nutrition/EncyclopedieAliments/Fiche.aspx?doc=manioc_nu
• http://dangereux.fr/cuisiner_le_manioc_danger_des_racines_de_manioc_pour_la_sante.html
• http://www.commodafrica.com/09-11-2017-le-nigeria-et-lafrique-champions-mondiaux-du-manioc-avec-un-record-de-156-mt
• http://infocongo.org/le-manioc-une-mine-dor-pour-lafrique-centrale/?lang=fr

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