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The VGN Way » Sides

How To Cook Fonio (Plus Recipes)

Published: Mar 14, 2022 · Modified: Aug 14, 2022 by Nija Clark · This post may contain affiliate links · 3 Comments

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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.

Fonio uncooked grains in bowl
Uncooked Fonio Grain
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
  • Pin For Later!

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.
Bowl and spoon filled with uncooked fonio on plate.

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. ¼ 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

Where To Buy Fonio?

In store at Whole Foods Market and Target. Online via Amazon, and ThriveMarket. Online locator at Yolèlè brand.

Fonio Serving Size

1 cup dry fonio yields 4 cups cooked.

Fonio To Water Ratio

1 part fonio to 2 parts water

Is Fonio Gluten-Free?

Yes, Fonio is a gluten-free grain and is perfect for people with celiac and gluten intolerances.

Is Fonio Keto?

No, it is not keto at 39g of carbohydrates per servings.

A quick weeknight go-to is fonio mixed with sautéed red peppers, onions and spinach with pan fried crispy chickpea tofu.

Bowl of cooked fonio

 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

Hand with measuring cup filled with grain about to pour into pot of water.

In a medium saucepan, add 1 cup water and ½ cup fonio. Bring to a boil.

Pot with lid over it

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).

Fonio in pot on cooking plate

Then simply fluff with a fork.

Fonio on fork over pot of cooked grains

Microwave

In a medium bowl, add 1 cup water and ½ 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 Waffles
  • 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

How To Cook Fonio

Nija Clark
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.
Print Recipe Pin Recipe
Prep Time 1 min
Cook Time 1 min
Rest 4 mins
Total Time 6 mins
Course Main Course, Side Dish
Cuisine Africian, American
Servings 4 ¼ cup servings
Calories 170 kcal

Ingredients
  

  • ½ Cup Fonio
  • 1 Cup Water
  • 1 Teaspoon Olive oil
  • ⅛ Teaspoon Salt

Instructions
 

Fonio on the Stove Top

  • In a medium saucepan, add 1 cup water, ½ cup fonio, olive oil and salt. Bring to a boil.
    ½ Cup Fonio, 1 Cup Water, 1 Teaspoon Olive oil, ⅛ Teaspoon Salt
  • 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 and proceed with your recipe.

Fonio in the Microwave

  • In a medium bowl, add 1 cup water and ½ cup fonio.
    ½ Cup Fonio, 1 Cup Water, 1 Teaspoon Olive oil, ⅛ Teaspoon Salt
  • 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.

Notes

Recipe Notes
Fonio is a gluten-free grain and is perfect for people with celiac and gluten intolerances.
The ratio of liquid to fonio is 1:2.  1 cup dry yields 4 cups cooked.
How To Store & 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 for 30 seconds in the microwave until warm.

Nutrition

Calories: 170kcalProtein: 3gFat: 1gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gSodium: 76mgPotassium: 1mgFiber: 1gCalcium: 2mgIron: 1mg
Tried this recipe?Mention @vgnway or tag #thevgnway!

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.

Pin For Later!

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

Live Love and Eat Good Food!

The Vgn Way

More Sides

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  • How To Cook Bamboo Rice
  • Roasted Sweet Potatoes & Broccoli
  • Roasted Sweet And Spicy Brussels Sprouts

Reader Interactions

Comments

  1. Kim

    October 16, 2022 at 9:39 pm

    5 stars
    Thanks, this was a very simple recipe to follow I made a pilaf with it.

    Reply
  2. Irene

    June 14, 2022 at 4:47 pm

    Thank you for the recipe. It came out supper fluffy and delicious.

    Reply
  3. Ty

    March 16, 2022 at 7:40 pm

    5 stars
    Thanks for posting this! I’ve been wanting to try a new grain base for my bowls. Super easy!

    Reply

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