3 Awesome Fonio Recipes You Must Try

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If you’re an adventurous eater or looking to expand your culinary horizons, you absolutely must try fonio. Fonio is a tiny but mighty grain that has been a staple in West African cuisine for centuries. Dr. Sebi once said that fonio was one of the healthiest grain in the world. It’s not only delicious but also incredibly nutritious, making it a fantastic addition to any diet. To help you get started on your fonio journey, here are three awesome fonio recipes you must try:

1. Fonio Salad with Roasted Vegetables

This recipe combines the nutty flavor of fonio with the earthy goodness of roasted vegetables. Cook your fonio according to package instructions and toss it with roasted bell peppers, zucchini, cherry tomatoes, and red onion. Drizzle with a simple key lime juice dressing, and you’ll have a wholesome and flavorful salad that’s perfect for lunch or as a side dish.

Fonio Salad with Roasted Vegetables:

Ingredients:

• 1 cup fonio
• 2 cups spring water or alkaline vegetable broth
• 1 red bell pepper, diced
• 1 yellow bell pepper, diced
• 1 zucchini, diced
• 1 cup cherry tomatoes, halved
• 1/2 red onion, thinly sliced
• 2 tablespoons grapeseed oil
• Sea salt and pepper to taste

For the lime dressing:

• 3 tablespoons olive oil
• 2 tablespoons key limes juice
• 1 teaspoon tahini paste (optional)
• Sea salt and cayenne pepper to taste

Instructions:

1. Rinse the fonio thoroughly under cold water and drain.
2. In a medium saucepan, bring the spring water or alkaline vegetable broth to a boil. Add the fonio, reduce heat to low, cover, and simmer for about 5-7 minutes or until the fonio is cooked and the liquid is absorbed.
3. While the fonio is cooking, preheat your oven to 400°F (200°C).
4. In a large bowl, toss the diced bell peppers, zucchini, cherry tomatoes, and red onion with 2 tablespoons of grapeseed oil. Season with sea salt and cayenne pepper.
5. Spread the vegetables on a baking sheet and roast them in the preheated oven for 20-25 minutes or until they are tender and slightly caramelized.
6. In a small bowl, whisk together the ingredients for the dressing – olive oil, key lime juice, tahini paste (optional), sea salt, and cayenne pepper.
7. Once the fonio is cooked, fluff it with a fork and let it cool slightly.
8. Combine the fonio and roasted vegetables in a large serving bowl. Drizzle with the dressing and toss to combine.
9. Serve the fonio salad warm or at room temperature.

2. Fonio Jollof Rice

Give the classic jollof rice a nutritious twist by using fonio instead of traditional rice. Sauté onions, bell peppers, and tomatoes in a flavorful blend of spices, then add cooked fonio and simmer until it’s infused with all the delicious flavors. This dish is a true crowd-pleaser!

Fonio Jollof:

Ingredients:

• 1 cup fonio
• 2 cups spring water
• 2 tablespoons grapeseed oil
• 1 onion, chopped
• 1 red bell pepper, diced
• 1 green bell pepper, diced
• 3 cherry tomatoes, chopped
• 1 teaspoon cayenne
• 1 teaspoon thyme
• 1/2 teaspoon achiote (annotto) powder
• Sea salt and pepper to taste

Instructions:

1. Rinse the fonio thoroughly under cold water and drain.
2. In a medium saucepan, bring 2 cups of spring water to a boil. Add the fonio, reduce heat to low, cover, and simmer for about 5-7 minutes or until the fonio is cooked and the liquid is absorbed.
3. In a separate large pan, heat the grapeseed oil over medium heat.
4. Add the chopped onion and sauté until it becomes translucent.
5. Stir in the diced red and green bell peppers, and chopped cherry tomatoes. Cook for a few minutes until the vegetables soften.
6. Add cayenne, thyme, achiote powder, sea salt, and pepper to the vegetable mixture. Stir well to combine.
7. Add the cooked fonio to the vegetable mixture and stir-fry for an additional 5 minutes, allowing the flavors to meld.
8. Serve your fonio jollof hot as a main dish or a side.

3. Fonio Pudding with Berries

For a sweet treat, try making fonio pudding. Cook fonio in a mixture of hemp seed milk and a sweetener of your choice (date or agave). Once it’s thickened, chill it in the refrigerator. Top with fresh berries for a delightful dessert or snack.

Fonio Pudding with Berries:

Ingredients:

• 1 cup fonio
• 2 cups hemp seed milk
• 1/4 cup agave syrup
• 1/4 teaspoon cloves
• 1 cup mixed berries (strawberries, blueberries, raspberries)
• Fresh sweet basil leaves for garnish (optional)

Instructions:

1. Rinse the fonio thoroughly under cold water and drain.
2. In a medium saucepan, combine the fonio and hemp seed milk. Bring it to a simmer over medium heat.
3. Reduce the heat to low, cover, and cook for about 10-15 minutes, stirring occasionally, until the fonio is soft and the mixture has thickened.
4. Stir in the agave syrup or date sugar and cloves. Mix well.
5. Remove the fonio pudding from heat and let it cool slightly.
6. Serve the fonio pudding in bowls, topped with mixed berries and, if desired, fresh sweet basil leaves for a delightful dessert.

These fonio recipes should help you explore the versatility and deliciousness of this nutritious grain.

These fonio recipes showcase the versatility and deliciousness of this underappreciated grain. Fonio is not only gluten-free but also rich in essential minerals, making it a healthy addition to your diet. Whether you’re trying to eat more plant-based meals or simply looking for new flavors to savor, these fonio recipes are sure to impress your taste buds and nourish your body. So, don’t hesitate to explore the world of fonio and enjoy these three awesome recipes. Enjoy your fonio culinary adventure!