How To Cook Fonio (Plus Recipes)

 

Fonio is a quick-cooking, versatile super grain. Naturally gluten-free and packed with nutrients. Learn how to cook fonio perfectly every time in less than 6 minutes.

Jump to:

• What is Fonio?
• Taste & Texture
• Health Benefits Of Fonio
• FAQ
• Instructions
• Additional Uses
• How To Store And Reheat
• 9 More Recipes To Try Your New Favorite Super Grain:
• Related Recipe
• 📖 Recipe

What is Fonio?

Fonio is a small naturally gluten-free grain that is apart of the millet species of grains. Cultivated mainly in West African countries.

There are two types:

White - is the most common; available globally.

Black - is a similar crop grown in west Africa with limited availability.

Both are naturally gluten-free, high in fiber and packed with nutrients.

Taste & Texture

• Taste - has a mild nutty flavor. Which makes it perfect for adding to your favorite dishes. It can be used in both sweet & savory recipes!
• Texture - Like cooked grits or fluffy couscous. After it’s cooked it has a light, slightly chewy texture similar to rice or small couscous.

Health Benefits Of Fonio

Not only is it delicious & versatile, but it also has a range of amazing health benefits!

• Fonio is low on the glycemic index. Low glycemic foods help you avoid blood sugar spikes.
• Gluten-Free. It’s naturally gluten free, making it a great alternative for those with celiac, gluten intolerances and allergies.
• Protein & fiber. 1/4 cup of uncooked fonio has 2g of protein and 1g of fiber.
• Vitamins & minerals. A good source of fiber, iron, B-vitamins, zinc, magnesium and antioxidant’s.

FAQ

Step-by-step tutorial, you’ll learn how long to cook it so it’s nice and fluffy. Meal prep it for the week; to use in bowls, salads or one of the featured recipes below.

Instructions

(full ingredient amounts in recipe card below)

Stove Top

In a medium saucepan, add 1 cup water and 1/2 cup fonio. Bring to a boil.

Cover tightly with a lid, simmer on low heat for 1 minute then remove from heat.

Let stand covered for 4 minutes (until the water evaporates).

Then simply fluff with a fork.

Microwave

In a medium bowl, add 1 cup water and 1/2 cup fonio.

Cover tightly with microwave safe lid/plastic wrap and microwave for 2 minutes.

Keep covered and let stand for 3 minutes until water has been absorbed completely.

Additional Uses

Fonio Flour is a great gluten-free option; it can replace rice flour in recipes. It’s great for cooking, baking and thickening foods. Use in breads, pancakes, muffins and cakes. Order online at Amazon.

It’s low on the glycemic index, has the 8 essential amino acids, 3 times more fiber and protein than rice.

Its nut-free and gluten-free; however, fonio flour is not low carb/keto friendly at 24g of carbohydrates per servings.

How To Store And Reheat

Refrigerator: Store leftovers in airtight container. Will keep for 3 - 4 days in the refrigerator.

Freezer: To freeze, let cool completely and store in freezer safe airtight container or large freeze-safe plastic bag. Freezes well for up to 1 - 2 months.

Reheat: When ready to serve, reheat in microwave safe bowl in 30 seconds increments in the microwave until warm.

9 More Recipes To Try Your New Favorite Super Grain:

• Fonio Pound Cake with Hibiscus Glaze
• Fluffy Fonio Pancakes
• Fonio Salad with Mango & Cashews
• Sweet Potato Fonio Tacos
• Vegan Fonio Meatballs in Peanut Sauce
• Creamy Fonio Cereal
• Slow-Cooker Overnight Fonio Porridge
• Fonio Holiday Stuffing with Dates
• Fonio Pilaf
• Use Fonio for Vegan Stuffed Bell Peppers

Related Recipe

Easy To Make Instant Pot Quinoa

📖 Recipe

These nutritional figures should be considered estimates. Varying factors such as product types or brands purchased, natural fluctuations in fresh produce, and the way ingredients are processed change the effective nutritional information in any given recipe.

If you try Fonio let us know how you like it! Leave a comment, take a picture and tag and us on Instagram #thevgnway.

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