Guyanese Bara Recipe: Top 5 Amazing Healthy Nutrition

If you’ve never experienced Guyanese cuisine before, we recommend opting for Guyanese Bara Recipe’s staple dish.

Guyanese Bara Recipe
Guyanese Bara Recipe

The traditional dish is made with dal dawat rice, boiled dal dawat beans, chickpeas, and vegetables cooked in a spicy sauce rich in curry powder.

This mouth-watering recipe is then served onto a bed of white rice and topped with Sadao to create a satisfying meal popular among Guyanese people across the Caribbean region.

How to make Guyanese Bara Recipe


  • 1 cup dal dawat rice
  • 1.5 cup water
  • 2 teaspoon salt
  • Vegetable Oil or cooking oil (for deep frying)


• Put rice, water, and salt in a microwave-safe bowl. Cover with plastic wrap and heat for about 1 1/2- 2 minutes on high power until the rice is cooked. Avoid overcooking, as this will destroy the texture of the rice.

• Allow the rice to cool for about 5 minutes.

• With a rice cooker, transfer the cooked rice and mix in 2 cups of water. Set on “cook” setting until done.

• If you don’t have a cooker, transfer the cooled rice and water into a pot on medium-high heat and cook for about 15 – 20 minutes until all of the water is absorbed. Set aside.

• Add chickpeas, beans, and vegetables to a frying pan. Cook on medium heat until done. Drain excess liquid (optional).

• Heat 1 -2 tablespoons of oil in a frying pan on medium heat.

• Add the cooked rice, chickpeas, beans, and vegetables. Mix and fry until heated through.

• Season with curry powder and salt to taste.

Serve hot with white rice or Sadao/falooda (dessert).

Nutrition facts of Guyanese Bara Recipe

Total Fat20 g
Saturated Fat3.9 g
Total Carbohydrate58 g
Protein15 g
Cholesterol0 mg
Sodium567 mg

Health Benefits of Guyanese Bara Recipe

• These recipes are low in saturated fat and cholesterol.

• They help boost immunity.

• They have a lower glycemic index.

• They contain high potassium, calcium, zinc, and iron levels.

• They are rich in gamma-linolenic acid, which helps promote heart health.

• They help reduce the risk of diabetes.

5Healhty Nutrition of Guyanese Bara Recipe

1. Guyanese Bara Recipe is a good source of fiber

Rice, chickpeas, dal, and vegetables are integral components of Guyanese cuisine. They are all rich sources of fiber.

Fiber is a macromolecule that our bodies cannot digest and absorb. This means that it helps regulate digestion and prevent constipation.

It also helps lower blood cholesterol by reducing “bad” cholesterol levels in the bloodstream.

2. Guyanese Bara Recipe is a good source of protein

The rice component of this recipe is an excellent source of protein, and so is chickpeas. Protein promotes muscle growth vitality and strengthens the immune system.

3. Guyanese Bara Recipe is rich in potassium

Potassium is an important component of cell and body fluids that helps to regulate blood pressure levels, fluid balance, and muscles. It also prevents high blood pressure, stroke, and cardiovascular disease.

4. Guyanese Bara Recipe is a good source of iron

Iron is essential for forming red blood cells that carry oxygen around the body. Iron deficiency leads to anemia, a condition with inadequate oxygen transport to cells and tissues in our body.

5. Guyanese Bara Recipe is high in calcium and zinc

Calcium is a mineral that helps build and maintain strong bones and teeth. Zinc is essential for the formation of proteins, cell development, and growth.

It also promotes the production of testosterone, the male hormone that’s essential for men’s reproductive health.

Can I Freeze It?

The Guyanese Bara Recipe is not meant to be kept in the freezer. The traditional recipe is served fresh. However, if you want to freeze your dish, follow our post on ‘How to Freeze Guyanese Bara Recipe without Losing Its Taste.’

Where Can I Buy Guyanese Bara Recipe?

The traditional dish is made from a combination of ingredients available in local markets. However, you can easily prepare the dish at home by following our recipe. We also offer ready-made Guyanese Bara Recipe bags, so you don’t have to go out to get all ingredients.


The Guyanese Bara Recipe is a delicious dish that’s a good source of healthy nutrients. It’s also easy to prepare and can be eaten with or without rice.

If you are planning a dinner party at home, this traditional recipe is sure to be perfect for your menu. We hope you enjoy our recipe for Guyanese Bara Recipe as much as we do. Try it today and leave your comments about the dish below.

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