Tubani

Tubani

Tubani is a meal mostly eaten by Northerners in Ghana. It is also referred to as steamed black-eyed peas pudding. It is usually taken with palm oil, groundnut and chilli pepper and enjoyed as a snack or lunch.

Ingredients

• Black eyed pea flour(white

beans flour) /cow pea flour

• Water

Preparation

1. Add water to the black eyed pea flour in a bowl and stir the mixture in a circular motion till mixture becomes fluffy.

2. Pour some water into a saucepan and put on fi re to boil.

3. Wash your banana leaves or corn husk and put some at the base of the saucepan on fire.

4. Put some of the fluffy mixture of black eyed pea flour and water into some of the leaves and wrap.

5. Put the wrapped food gently into the water on fire and leave to cook for some time.

6. Cover the saucepan with some of the leaves.

7. Cover with the saucepan’s lid and let it cook for about 20 minutes.

8. Remove it from the leaves in which it is wrapped and serve.

Source: zongorepublic.com

 Benefits

 The beans used in preparing tubaani (tubani/tumbaani) offers important nutrients needed for the body.

-Soluble fiber

Soluble fiber lowers blood cholesterol levels, thereby protecting one against heart diseases.

-Iron

The main ingredients in tubaani are beans. Beans contain iron which is essential in help­ing hemoglobin to carry oxygen in our blood energy.

 -Folate

Folate, also known as vitamin B9 is found in beans. Folate is one of the B-vitamins and is needed to make red and white bloodcells in the bone marrow, convert carbohydrates into energy.

-Proteins

Tubaani is rich in proteins. Proteins are large molecules that our cells need to function op­timally; they consists of amino acids. Proteins help in the regulation of the body’s cells, tissues and organs.

Source: https://myrecipejoint.com