Ingredients with Measurements:
- 2 cups of cornmeal
- 2 cups of water
- 1 teaspoon of salt
- 1 tablespoon of olive oil
- 4 medium-sized tomatoes, chopped
- 1 medium-sized onion, chopped
- 2 cloves of garlic, minced
- 1 tablespoon of ginger, minced
- 1 teaspoon of cumin
- 1 teaspoon of paprika
- 1 teaspoon of chili powder
- Salt and pepper to taste
- 1 tablespoon of vegetable oil
Special equipment needed:
- Large pot
- Wooden spoon
- Blender
Step-by-step instructions:
1. In a large pot, bring 2 cups of water to a boil.
2. In a bowl, mix 2 cups of cornmeal with 1 teaspoon of salt.
3. Gradually add the cornmeal mixture to the boiling water while stirring continuously with a wooden spoon.
4. Reduce heat to low and continue stirring until the mixture becomes thick and smooth.
5. Cover the pot and let it cook for 10-15 minutes.
6. Remove from heat and add 1 tablespoon of olive oil.
7. Mix well and let it cool for a few minutes.
8. Wet your hands with water and shape the banku into balls or patties.
9. In a pan, heat 1 tablespoon of vegetable oil over medium heat.
10. Add the chopped onions and sauté until they become translucent.
11. Add the minced garlic and ginger and sauté for another minute.
12. Add the chopped tomatoes, cumin, paprika, chili powder, salt, and pepper.
13. Stir well and let it cook for 5-7 minutes until the tomatoes become soft and pulpy.
14. Remove from heat and let it cool for a few minutes.
15. Transfer the tomato sauce to a blender and blend until smooth.
16. Serve the banku with the spicy tomato sauce.
- Time:
Preparation time: 15 minutes
- Cooking time: 30 minutes
Temperature:
- Banku: Cooked on low heat
- Spicy Tomato Sauce: Cooked on medium heat
Serving size:
- 4 servings
Nutritional information:
- Calories: 320
- Fat: 8g
- Carbohydrates: 57g
- Protein: 6g
- Fiber: 5g
Substitutions for ingredients:
- Cornmeal can be substituted with cassava flour or yam flour.
- Olive oil can be substituted with any other vegetable oil.
- Tomatoes can be substituted with canned tomatoes or tomato paste.
- Vegetable oil can be substituted with any other cooking oil.
Variations:
- Add chopped vegetables such as bell peppers, carrots, or spinach to the tomato sauce.
- Add cooked chicken or beef to the tomato sauce for a meaty version.
- Add coconut milk to the tomato sauce for a creamy version.
Tips and tricks:
- Wet your hands with water when shaping the banku to prevent sticking.
- Use a non-stick pan to prevent the banku from sticking.
- Adjust the amount of spices in the tomato sauce according to your taste.
Storage instructions:
- Store leftover banku and tomato sauce separately in airtight containers in the refrigerator for up to 3 days.
Reheating instructions:
- Reheat the banku in the microwave or on the stovetop with a little water to prevent it from drying out.
- Reheat the tomato sauce on the stovetop over low heat, stirring occasionally.
Presentation ideas:
- Serve the banku and tomato sauce on separate plates or bowls.
- Garnish with chopped cilantro or parsley.
Pairings:
- Serve with grilled fish or chicken.
- Serve with a side of steamed vegetables or salad.
Suggested side dishes:
- Fried plantains
- Jollof rice
- Fried yam
Troubleshooting advice:
- If the banku is too dry, add a little water and mix well.
- If the banku is too sticky, wet your hands with water and reshape.
- If the tomato sauce is too thick, add a little water and blend again.
Food safety advice:
- Wash your hands and all utensils before cooking.
- Cook the banku and tomato sauce thoroughly to prevent foodborne illnesses.
Food history:
- Banku is a traditional Ghanaian dish made from cornmeal or cassava flour.
- Tomato sauce is a popular condiment in many cuisines around the world.
Flavor profiles:
- Banku: Mild, slightly sour flavor
- Spicy Tomato Sauce: Spicy, tangy, and slightly sweet flavor
Serving suggestions:
- Serve hot or warm.
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Region: Ghanaian