Carrot oat banku
We offer banku in a lighter version than its Ghanaian original.
Instead of fermented corn and cassava dough, we used oats, carrot, and psyllium husk for a soft, pleasant dough that is richer in fiber. We kept the spirit of the dish and its chewy texture that is dipped into soup, and we added yogurt to give the fermented tang that the original banku is known for.
Mix the ground oats with the yogurt and a little water until you get a sticky dough, because the yogurt gives the fermented tang characteristic of banku.
Grate the carrot finely and squeeze it lightly, then add it to the batter, so it gives a pleasant sweetness and a golden color without excess moisture.
Pour the rest of the water into a pot with the salt over medium heat, then add the batter and stir it continuously for five minutes to get rid of any clumping.
Add the psyllium husk gradually while stirring continuously, because it holds the dough together and gives it its pleasant chewy texture.
Cover the pot and cook for ten to fifteen minutes over low heat, stirring now and then, until the dough sets and turns glossy.
Stir the dough vigorously for another five minutes until it becomes smooth and firm with no lumps.
Wet a spoon with water and shape the dough into balls, so it does not stick to it and you get the traditional banku shape.
Serve it warm with soup or stew, because it is eaten by dipping while it is soft.
The glycemic index (GI) measures how quickly a food raises blood sugar, while the glycemic load (GL) measures how much a full serving raises it. Together they give the complete picture.
A low value (≤55) means a gradual rise in blood sugar — the most suitable range for diabetes and insulin resistance.
Glycemic load reflects the impact of the full serving. To lower it: take half a serving, or pair the recipe with a source of protein and fiber.
* Percent Daily Values are based on a 2,000-calorie diet per FDA food-label reference values — your daily needs may be higher or lower. Values are derived from the recipe's ingredients via the USDA database.
The most common problems when preparing Carrot Oat Banku, and how to fix them:
The psyllium is too little; add another spoonful and cook for a few extra minutes while stirring.
We added the oats or psyllium too fast; stir vigorously and cook over low heat until it smooths out.
The water is too little; add a splash of hot water and stir until the texture softens.
The carrot is watery; squeeze it before adding and balance with a little salt.
Keep it well wrapped for up to two days, though it is tastiest fresh.
Reheat it with steam or a splash of water over low heat until it becomes soft again.
| Original Ingredient | Tested Substitute | Ratio | Flavor Difference |
|---|---|---|---|
| psyllium husk | ground flax seeds | same amount, 20 g | A fiber-rich binding alternative; add it gradually. |
| yogurt | plant-based yogurt or lemon juice | same amount, 60 g | Gives the fermented tang for a dairy-free option. |
| ground oats | whole cornmeal | same amount, 200 g | Closer to the Ghanaian original; adjust the water slightly. |
| carrot | grated pumpkin | same amount, 150 g | For a similar sweetness and color; squeeze it before adding. |
| Ingredient | 2 servings | 4 servings (base) | 8 servings |
|---|---|---|---|
| ground oats | 100 g | 200 g | 400 g |
| Grated carrots | 75 g | 150 g | 300 g |
| psyllium husk | 10 g | 20 g | 40 g |
| water | 350 ml | 700 ml | 1400 ml |
Add the psyllium husk gradually while stirring continuously, because adding it all at once forms lumps that are hard to break up afterwards.
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