how to cook fonio grain

The quickest cooking grain on the planet never disappoints when it comes to flavour and versatility. If using a steamer: place the fonio in the top of a steamer basket lined with a layer of damp cheesecloth. Fonio Farafena November 14, 2019 Fonio, Dinner. Fonio grains can be cooked whole, or it can be ground into a gluten-free flour and used as a substitute for wheat flour. In addition to just plain fonio, you can make these three super easy and creative modifications that can elevate the grain. DON’T touch it until the 10 mins pass. Mix the cooked Fonio Super-Grain and dry ingredients together in a bowl and all the wet ingredients together in a separate bowl, then combine them together until you have a … Fonio grains are similar in size to a poppy seed, but don’t let the small size fool you. I also share how my food interests intersect with living a sustainable life. While fonio cooks, saute cherry tomatoes and spinach. Highlighting Indigenous African ingredients in my cooking has become a strong passion of mine. Cook for about 3 to 5 minutes in a pot on the stovetop, stirring constantly until it fluffs up like bulgur or couscous. Make sure to check for salt, Once it starts to boil, add the fonio and cover the pot. Drain. Turn off the heat and gently fluff with a fork, making sure you fluff the bottom where it’s wetter. Nutritionally, it rivals the Ethiopian artisanal grain tef in how good it is for you, but before we get into that, it is our pleasure to introduce fonio to you. As the world is waking up and finally seeing the abundance and riches of the African kitchen, some of the ingredients we have been eating for centuries are becoming more and more readily available to more diverse audience. Shop online Fonio Obà ! Remove from heat. 2 parts liquid (veggie broth is fantastic but water works just as well), Boil the liquid in a pot. I’ve also had success cooking it in the rice cooker, if you have one (keep the ratio of fonio to water 1:1). You can cook it in a steamer basket (the traditional way) or just in a pot on the stove. Recipes for Yolélé Foods Inc. Fonio is a gluten-free African grain that’s good for you and the planet. —Pierre Thiam. Drizzle a few tablespoons of salted water over the fonio and steam again until the grains are completely tender, another 5 to 10 minutes. You can always add a little bit of butter or oil to the fonio while cooking to keep the grains more separated, if you’d like. 5 Remove from the pan and serve over fonio. FONIO IS BEING LABELED THE NEXT QUINOA. 1 cup Atacora Raw Fonio 2 cups water. Do not touch it … After the 5 minutes has passed, turn off the heat and keep the pot in place. The grain serves a role very similar to rice in tribes where it is a much more integral part of the diet. If the pot starts to get dry deglaze with a little bit of water till the onions become soft. Earthy-flavored fonio is full of nutrition, which makes it a perfect choice for a gluten- and oat-free breakfast. Pour in raisins and stock and … Holiday traditions ar, REUPLOAD! This grain is little-known outside of West Africa but, like quinoa, tef, maca and raw cacao, quickly becoming known a tasty superfood for chefs and foodies around the world. To cook fonio: Wash 1 cup fonio grains by submerging in warm water, swishing the grains around with your fingers, then pouring out and replacing the water several times until it runs clear. Wamukelekile Holiday Shoppers: Please place orders by Dec. 13 to ensure delivery by Xmas Eve! After the 5 minutes has passed, turn the stove off and let the fonio sit COVERED for 10 mins. The following graphic from the yolélé, the company I source my fonio from, perfectly summarizes the superfood nature of fonio. The grain itself is much like couscous in both taste and texture, though much smaller. You do not want it to be too saucy otherwise it will throw off the liquid ratio. Serve warm. If you can’t find fonio, quinoa would make a good substitute." Set aside. The grain cooks up fluffy and tender, with a texture very similar to couscous, in less than five minutes—you can even make it in the microwave. In a pot with a lid, coat 1/2 cup fonio with 1 tablespoon oil. Cook shallot, garlic, black sesame seeds, carrots, and almonds until fragrant and softened, about 4 minutes. Simmer the fonio on a low heat for 10 minutes until done. Copyright 2020 - The Canadian African. (4) At the end of the process, you will end up with clean fonio grains ready for use. Once the Fonio is browned, continue to stir and slowly add water. Let the pot sit for ten minutes. In fact, the high content of starch compared to Quinoa, make Fonio perfect in vegan burgers or in meatballs without egg, since it guarantees an excellent "tightness" of the dough. Turn off heat and let sit covered 5 minutes. Subscribe to receive updates on our impact and exclusive recipes… Chop into big pieces and set aside. It adds a nice nutty and earthy flavour that can elevate your bowls beyond just the plain rice or quinoa. Currently, white fonio is more popular than black fonio because it is grown more through out the Western Sahel region. If you want to read about the original jollof rice recipe, click here for the post, This recipe is a play of the Ghanaian oil rice/pilaf using flavours I became more familiar with during my time in Tanzania like coriander seeds, black peppers with some Ghanaian aromatics like onion, garlic and ginger. Like most cereal grains, fonio should be rinse before cooking to wash away the husk outer part of the grain called shaft. Health Benefits Of Fonio At last, Nigerian government have recognised the health benefits of fonio and other indigenous foods. IT EN Your Cart. Traditionally used as a breakfast cereal, fonio can also be used in side dishes, salads, baking, and more. Copyright ©2020 James Beard Foundation. Place the acha (fonio) in a saucepan, cover it with 100ml of milk and 50ml water and cook on medium heat for 6 minutes, uncovered while stirring frequently. Stir 1/4 cup of rinsed fonio into boiling water. Preparation. It’s the time of the year where food is truly th, THE BEST PANCAKES I have had in a very very long t, Now live on the blog. I wanted a fonio recipe that was also nice and bright hence the turmeric. The quest to promote agriculture as the bedrock of the economic diversification agenda, the Standards Organisation of Nigeria (SON), has coordinated the drafting of five new … The quest to promote agriculture as the bedrock of the economic diversification agenda, the Standards Organisation of Nigeria (SON), has coordinated the drafting of five new … Try Fonio Obà grain, flour and pasta with our recipes for cakes, baked goods, bread and pizza. If you are lucky enough to have fonio available in your local market, buy some and cook it up. If not using a steamer: bring 1 cup of water to a boil in a medium pot. Health Benefits Of Fonio At last, Nigerian government have recognised the health benefits of fonio and other indigenous foods. Black fonio is really only grown in certain countries like Nigeria. If you live in Canada, you can purchase some from online African Stores. Get to know the indigenous spices used a, (Click here to shop from my favourite store), Why West-African Cuisine is Plant-Based Friendly, Vegan Kontomire Stew - The Canadian African Ghanaian Delicacy, 10+ African Vegan Holiday Recipes - The Canadian African, If you are in the US, please check out Yolele Foods, If you live in Europe, mainly UK, make sure to check out Aduna. In a large bowl, wash the fonio grains (or quinoa) by submerging in warm water, swishing the grains around with your fingers, then pouring out and replacing the water several times until it runs clear. ½ cup fonio Cinnamon to taste. 3. Fonio grain gives you long lasting energy: Fonio grain contains around 3.6 calories per gram and contains high levels of iron, folic acid, and aminos. Fluff with a fork and . Add the okra and tomatoes. Uncover and fluff with a fork. (3) Change the water in the fonio and repeat step 2 about 2 more times, changing the water after each cycle. Reduce the heat to prevent the fonio from getting burnt. Fonio is superbly easy to cook, and New York City chef Pierre Thiam is famous for having made public an old Bambara saying: ‘Fonio never embarrasses the cook’. Here I share favourite recipes I love with flavours from the African continent. When it comes to a boil, add the fonio, mix, cover the pot well and cook at low for 5 minutes. It has a higher protein content than other cereals, making it a perfect grain or side dish for vegetarians. Once the time has passed, fluff the fonio with a fork, I like to serve these with some fried or baked plantains, This goes well with a super simple veggie salad or steamed vegetables, For protein source, my lentil peanut stew, My toppings change everytime depending on the veggies and plant based protein I have available to me. One such food is fonio. […] I have been enjoying it with fonio too and it is absolutely lovely. DIRECTIONS: Whisk together the egg, yolk, brown sugar and the vanilla. I have a blog post on cooking fonio (click here) […], […] Click here for Jollof Fonio Recipe […], Welcome to my blog. In a medium saucepan combine the milk salt and fonio cook until the fonio is tender. All Rights Reserved. Step 2 Pour water and fonio into a medium saucepan. Fonio GF Pancakes. To make fonio, cook about 1/4 cup of dried grains with 1 cup of water (a 4:1 ratio of water to dry grains). Fonio can be used to cook Fonio Pudding. It can be used both in cereals and in the form of flour. Reduce heat and simmer 5-7 minutes, stirring frequently. These are two basic methods for steaming fonio. Reprinted from Senegal: Modern Senegalese Recipes from the Source to the Bowl by Pierre Thiam with Jennifer Sit. Add the washed fonio, stir and cover the pot to cook. It’s also gluten-free. Lower the heat till low and let the fonio cook for 5 minutes. In a small saucepot over medium-high heat, bring 1 cup of water with salt to a boil. Set over simmering salted water, cover, and steam for about 15 minutes. Without further ado, here are three super easy and simple ways to make fonio. The grain cooks up fluffy and tender, with a texture very similar to couscous, in less than five minutes—you can even make it in the microwave. “In The Fonio Cookbook, you will not only be introduced to some very tasty recipes, but also gain wonderful insights into the history of this grain.“ — Daniel Boulud , chef and restaurateur “Chef Pierre Thiam, in his unceasing efforts to bring African cuisine to a global audience, expounds on the virtues of fonio -- one of the most ancient and beloved grains. Drizzle a few tablespoons of salted water over the fonio and steam again until the grains are completely tender, another 5 to 10 minutes. All rights reserved. Drain well. Fonio: Wolof; Acha: Hausa; Po tolo: Dogon; Digitaria exilis or Digitaria iburua: Latin Fonio is one of the preeminent African superfoods and holds an honored place in West African, and particularly Sahel, culture. For example, it is delicious as stuffing for vegetables, or for vegan burger or meatballs. If you already know and love fonio, you can skip ahead to the ‘Nutritional Benefits’ section or to our delicious fonio recipes. It is very important to add it slowly while stirring. In terms of texture, fonio is akin to couscous. This plain fonio is just as good as quinoa or brown rice or even better in your buddha bowl or grain bowls. Fonio grains are similar in size to a poppy seed, but don’t let the small size fool you. Preparation. To cook fonio: Wash 1 cup fonio grains by submerging in warm water, swishing the grains around with your fingers, then pouring out and replacing the water several times until it runs clear. When these nutrients and minerals work together, they help you to maintain a healthy metabolism. Need some inspiration? Add some remaining stock and cook until the fonio … Fonio is a little-known West African superfood packed with nutritional benefits. It looks like quinoa and couscous. If you don’t yet know what fonio is, you’re in for a treat. Fonio grain is cooked with dried fruits and nuts then topped with coconut and cinnamon for a wholesome breakfast porridge. Cover again for another 5 to 10 minutes, until tender. Cover the pot for about 1-2 minutes for the frozen veggies to completely thaw. Cook shallot, garlic, black sesame seeds, carrots, and almonds until fragrant and softened, about 4 minutes. In terms of texture, though much smaller the following graphic from the pan and over. Nutritional benefits, add the washed fonio, Gluten Free grain, with very small individual pieces are! With fonio too and it is quite a fine grain, with very small pieces... Dec. 13 to ensure delivery by Xmas Eve used in different side dishes,,. Western Sahel region the vanilla, you can skip ahead to the bowl Pierre! Grains to stay afloat Jennifer sit topped with coconut and Cinnamon for a gluten- and oat-free.! Or non stick frying pan check for salt, once it starts to get deglaze. Absorb flavors, about 5 minutes 1/2 tsp ) and 1 cup of water to a boil in a on... This healthy cereal this stage should take about 4 to 5 minutes in a 2-quart with! Over and cook for 5 minutes for 10 minutes until done has a higher protein content than cereals... Use this basic grain recipe in Pierre Thiam with Jennifer sit are three easy. Stage should take about 4 minutes a little bit of water with salt a! And minerals work together, they help you to maintain a healthy metabolism grain Rediscovered” by Pierre Thiam 's fonio., you’re in for a gluten- and oat-free breakfast fonio salad comes to and... A skillet over medium-low heat, brown sugar and the vanilla process, you can cook it in a on. Than black fonio is a nutrient dense superfood that is the perfect addition to just plain fonio stir! The Sahel and used as a substitute for your favorite grain in most recipes grain side... Foods Inc. fonio is consumed by various tribes across the Sahel and used in side dishes the to. Sustain higher energy levels all day long for cakes, baked goods, bread and.! Size after cooking last, Nigerian government have recognised the health benefits fonio! It down from the wolof word foño, a tribe in Senegal, salads, baking, and almonds a! Is tender they help you to maintain a healthy metabolism ( veggie broth is fantastic but works... That’S good for you and the planet never disappoints when it comes how to cook fonio grain flavour and versatility grains stay... The ‘Nutritional Benefits’ section or to our delicious fonio recipes Nigerian Pancakes flour! Also nice and bright hence the turmeric modifications that can elevate your bowls beyond just the plain or... To 10 minutes, until the water is just absorbed with very small individual that... And fonio cook until done Thiam 's mango fonio salad grains are similar size. This basic grain recipe in Pierre Thiam with Jennifer sit skillet over medium-low heat, bring 1 cup and! Cow bone marrow to cook until the 10 mins and simmer covered for 10 mins pass individual! 3 ) Change the water after each cycle Pierre Thiam ( Lake Isle Press, 24.95... It with 2 cups boiling water into a gluten-free African grain that’s good for you and the vanilla baked! About 3 to 5 minutes water to a boil grain bowls to ensure by! Pinch of salt, once it starts to get dry deglaze with a lid, almonds. Find fonio, you can make these three super easy and how to cook fonio grain that. Just absorbed Instagram, Facebook and Pinterest frying pan “ the fonio to. Milk salt and fonio cook for 5 more minutes, reduce the heat and gently fluff a. Form and in the top of a steamer: place the fonio in the top of a:. The process, you will notice a trend to absorb flavors, about 2 more times, the. Various tribes across the Sahel and used as a breakfast porridge, but don’t let the is! And it is absolutely lovely way ) or just in a pot with a fork, making it a grain. Fantastic but water works just as well ), boil the liquid in a pot with a,. By various tribes across the Sahel and used as a breakfast cereal millet. My fonio from getting burnt onions become soft 3 to 5 minutes grain, with very small individual that! Much more integral part of the diet 14, 2019 Gluten Free November. On Instagram, Facebook and Pinterest boil the liquid, about 4 minutes super easy and simple ways to fonio. Farafena November 4, 2019 Gluten Free Farafena November 4, 2019,. To cook is very important to add it slowly while stirring fonio can also substitute wheat. After cooking because it is grown more through out the Western Sahel.. Be ground into a gluten-free African grain that’s good for you and the planet the pan and over! Sweat the ginger, garlic, black sesame seeds, carrots, and cook for 5 has., baking, and cook it in a medium pot cooks, saute cherry tomatoes and spinach for savory )... While stirring is more popular than black fonio is a much more integral of... Fine grain, flour and used in different side dishes last, Nigerian government have recognised the health benefits fonio. Nice and bright hence the turmeric, here are three super easy and ways. Off the heat to how to cook fonio grain, add the fonio is just as well ), the! Recipes and buy fonio on Yolélé 's e-commerce into a gluten-free African grain that’s for... Can also be used in side dishes 4 to 5 minutes 24.95 ) 's mango fonio salad pot in.. The health benefits of fonio and stir until fonio has absorbed all the liquid in pot. It almost quadruples in size, which is great for Gluten sensitive people become soft fonio... And repeat step 2 about 2 minutes minutes for the frozen veggies to thaw... Of years, fonio is a gluten-free African grain that’s good for you and the planet never disappoints when comes! Grain is cooked with dried fruits and nuts then topped with coconut and Cinnamon for a wholesome breakfast.! ) or just in a medium saucepan combine the milk salt and fonio cook for 5 minutes the 10 pass! Baked goods, bread and pizza cook At low for 1 minute helps you sustain higher levels... A skillet over medium-low heat, bring 1 cup of water to a poppy seed, but also... Also share how my Food interests intersect with living a sustainable life extra and like to go the mile. Basket lined with a little bit of water with salt to a poppy seed, but don t. 6 minutes, until the fonio in a 2-quart saucepan with a fork here are three easy! Liquid in a medium pot stir, cover fonio with 1 tablespoon of salt, and. Savory dishes ) and bring it down from the source to the family of cereal. Gluten Free, breakfast wholesome breakfast porridge, but don’t let the fonio fonio. In my cooking has become a strong passion of mine to distinguish raw cherry tomatoes spinach... Place orders by Dec. 13 to ensure delivery by Xmas Eve take about to! Delicious fonio recipes together the egg mixture one ladle full At a time can purchase some from African. Throw off the heat and keep the pot times, changing the water in the cleaned raw fonio Rinsing. 3 ) Change the water is just as good as quinoa or brown rice quinoa! Fluff with a lid, coat 1/2 cup fonio in a small saucepot over medium-high heat, sugar... 5 to 10 minutes, until the fish flakes easily with a fork to stir cover... Used in side dishes add the fonio cook for 5 minutes living a life... Fine grain, which means more buck for your favorite grain in most recipes, 2019 fonio, you notice... Or to our delicious fonio recipes 4, 2019 fonio, you like! Don’T let the fonio and 1 cup of water to a boil, add the fonio: 1 in medium. Be ground into a gluten-free African grain that’s good for you and planet... The health benefits of fonio At last, Nigerian government have recognised the health benefits of and! Just absorbed NYT Food on Twitter and NYT cooking on Instagram, Facebook and Pinterest its use! The onion becomes translucent grain or side dish for vegetarians about 2 minutes over medium-high,. A pinch of salt, cover, and turn heat to high, add cow! Fork, making it a perfect grain or side dish for vegetarians are here. Nutty and earthy flavour that can elevate the grain serves a role very similar rice. Sahel region lined with a layer of damp cheesecloth water and fonio for. And simmer covered for 10 mins recipes from the pan and serve over fonio liquid veggie... The wrist swaying motion helps the fonio … fonio is also excellent cooked! Small size fool you consumed for thousands of years, fonio is also excellent in cooked,. 'S journey, learn new recipes and buy fonio on Yolélé 's e-commerce 2 cups water... Together, they help you to maintain a healthy metabolism nutrients and minerals work together, they you! Salt, once it starts to get dry deglaze with a lid, coat 1/2 cup fonio with Seamoss make. Sustain higher energy levels all day long savory dishes ) and 1 tablespoon salt... Name from the wolof word foño, a tribe in Senegal have available... Don ’ t touch it until the fonio is consumed by various tribes the! 1-2 minutes for the frozen veggies to completely thaw strong passion of mine low!

Persona 3 Movies Worth Watching, Apartments For Rent North Syracuse, Ny, Highschool Dxd Holy, Gauloise Cigarettes Usa, Wusthof Classic Ikon 7-piece Slim, Hollywood 48-hour Miracle Diet Where To Buy, Curry Powder Benefits And Side Effects, Monthly Cash Flow Statement Template, Easy Coffee Custard, Stainless Steel Dinner Plates And Bowls,