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Foutou

A recipe from the Bmarchai Recipes collection.

Bmarchai RecipeshighProteingymFoodlowSugar
Foutou

Nutrition (per serving)

920Calories
95 gProtein
20 gCarbs
40 gFat
5 gSugar
1100 mgSalt

Ingredients

  • 2 large Cassava tubers
  • 2 large Plantains
  • 1 large Onion
  • 2 tbsp Tomato paste
  • 1/4 cup Vegetable oil
  • 3 cloves Garlic
  • 1-inch piece Ginger
  • 1 tsp Salt
  • 1 tsp Black pepper

Method

  1. Peel the cassava tubers and plantains, then cut them into 1-inch pieces.
  2. Heat oil in a heavy skillet over medium-high until shimmering, about 2 minutes, then add onion and cook stirring occasionally until golden-brown, 6–8 minutes.
  3. Add garlic and ginger to the skillet and cook, stirring constantly, for 1 minute, until fragrant.
  4. Add cassava and plantain pieces to the skillet and cook, stirring occasionally, until browned on all sides, 8–10 minutes.
  5. Add tomato paste to the skillet and cook, stirring constantly, for 1 minute, until fragrant.
  6. Transfer the skillet to the oven and bake at 400°F for 20–25 minutes, until the cassava and plantain are tender.
  7. Remove the skillet from the oven and let it cool for 5 minutes, then serve the cassava and plantain hot, garnished with fresh herbs.

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General fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.