Banku and Grilled Vegetables
Fermented white cornmeal and cassava flour Banku served with grilled eggplant, zucchini, red bell pepper, and red onion. This vegetarian Ghanaian-inspired dish is tangy, hearty, and meat-free.
- african
- banku
- banku and grilled vegetables
- cassava flour
- dairy-free
- dinner
- egg-free
- eggplant
- family-friendly
- fermented
- fermented corn
- ghanaian
- gluten-free
- grilled
- grilled vegetables
- lunch
- main course
- meal prep
- nut-free
- plant-based
- red bell pepper
- red onion
- soy-free
- vegan
- vegetarian
- west african
- white cornmeal
- zucchini
- Cuisine
- Ghanaian
Shopping options
Check ingredients to include themPackage used · most used first
eggplant · 1 Count
Eggplant
100%
Details
zucchini · 2 Count
Organic Zucchini Tray
100%
Details
red bell pepper · 2 Count
Fresh Red Hothouse Bell Pepper
100%
Details
white cornmeal · 2 Cup
Grace® Fine Corn Meal
44%
Details
Red onion · 8.8 Ounce
Simple Truth Organic® Red Onion 2 lb Bag
28%
Details
cassava flour · 1 Cup
Otto's Gluten Free Cassava Flour
13%
Details
olive oil · 3 Tablespoon
Kroger® Extra Virgin Olive Oil
9%
Details
lemon juice · 1 Tablespoon
Kroger® 100% Lemon Juice
3%
Details
ground black pepper · 0.5 Teaspoon
Kroger® Pure Ground Black Pepper Shaker
2%
Details
fine sea salt · 1.5 Teaspoon
Morton is All-Natural Fine Sea Salt, Non Iodized Seasoning Salt 17.6 Oz
2%
Details
warm water · 3 Cup
Tap water
0%
Details
Cost Summary
· only what you use
per serving · 4 servings
All ingredients selected
2 common ingredients not selected — staples start unchecked; select them above to include them.
Cook this recipe
- warm water-3 cups
- white cornmeal-2 cups
- cassava flour-1 cup
- olive oil-3 tablespoons
- zucchini-2 medium
- red bell pepper-2 medium
- eggplant-1 medium
- red onion-8 5/6 ounces
- lemon juice-1 tablespoon
- fine sea salt-1 1/2 teaspoons
- ground black pepper-1/2 teaspoon
In a mixing bowl, combine the white cornmeal and cassava flour with 2 cups warm water until a thick, smooth dough forms.
Cover loosely with a clean towel and let the dough ferment at moderate room temperature, about 68°F to 75°F (20°C to 24°C), for 24 to 48 hours, until lightly bubbly and pleasantly sour. If your kitchen is very warm, above 80°F (27°C), start checking earlier and cook promptly or refrigerate once the dough is sour.
Ferment the dough in a clean bowl and discard it if you see mold, pink streaks, sliminess, or a foul smell.
Keep the ferment loosely covered to protect it from insects and dust.
Before cooking the Banku, slice the eggplant and zucchini, cut the red bell pepper into wide strips, and cut the red onion into wedges.
Keep the knife blade angled away from fingers while slicing and cutting vegetables.
Transfer the fermented dough to a heavy pot; add 1 cup warm water and 1 teaspoon salt, then cook over medium heat, stirring constantly, until it thickens into smooth Banku.
Stir carefully to reduce splattering from the hot, thick dough.
Reduce heat to low and stir firmly for 10 to 15 minutes, scraping the pot, until the Banku pulls cleanly from the sides. Let cool slightly until safe to handle, then shape into 4 balls with wet hands or a wet spoon.
Let the Banku cool slightly before shaping with wet hands to avoid burns.
Heat a grill pan over medium-high heat; toss the vegetables with olive oil, ground black pepper, and the remaining 1/2 teaspoon salt.
Use caution around the preheated grill pan; the surface will be very hot.
Grill the vegetables in a single layer for 3 to 5 minutes per side, until tender with charred edges; finish with lemon juice.
Use tongs when grilling vegetables to avoid burns from the hot pan.
Serve each portion with warm fermented Banku and the grilled eggplant, zucchini, red bell pepper, and red onion.
How did it turn out?
Rating and review tools are unavailable right now.