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Traditional Dish Recipe: Fouti

My Magazine 2022/05
6 min
Fouti is a traditional dish mainly associated with the Fula tribe, but almost all ethnic groups in The Gambia prepare it. It is a quick, easy and delicious food. The money and time you need to make fouti is not much, making it a very low budget food that saves a lot of time and energy.

INGREDIENTS

  • Rice
  • Okra
  • Garden egg
  • Bitter tomato
  • Locust bean (dry or wet)
  • Palm oil (optional)  
  • Dry pepper
  • Hot pepper
  • Maggi (or any similar mix of African spices)
  • Salt

PREPARATION

First, wash and boil the okra with the bitter tomato, hot pepper and garden eggs. 

While the ingredients are boiling, roast the dry locust bean to make it easier for pounding. Then pound it together with dry pepper and Maggi and sieve to remove all the remains of the locust beans and make it a fine powder.

When vegetables are cooked, remove them from the pot and put them aside. 

Then wash the rice and boil it in that same water to maintain the flavour of the vegetables. 

While the rice is boiling, mash the boiled okra thoroughly and put it aside. 

Heat the palm oil and put it aside. 

After the rice is well cooked, fouti is ready to serve.

When serving the fouti, first, put the rice on the plate, place the mashed okra on top, then sprinkle some of the pounded locust beans with the Maggi and dry pepper and finally add palm oil on top (which is optional).

Enjoy your meal!

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