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Photo: Brittany Conerly
Active Time:45 minsTotal Time:1 hr 30 minsServings:8Jump to Nutrition Facts
Active Time:45 minsTotal Time:1 hr 30 minsServings:8
Active Time:45 mins
Active Time:
45 mins
Total Time:1 hr 30 mins
Total Time:
1 hr 30 mins
Servings:8
Servings:
8
Jump to Nutrition Facts
Jump to recipe
What Is Fonio & How to Cook It
As a kid, summer vacation visits to my grandparents always meant exciting food experiences. At their home, they ate a grain called fonio. Where I grew up, in Dakar, you couldn’t find this grain—so I vividly remember the few times I encountered its nutty, earthy flavor. Many years later, as a young chef in New York City, I looked for inspiration in my food memories. Although I had gone decades without tasting fonio, it was the grain that distinctly took me back to my childhood.
If you are looking for a substitute for whole grains like quinoa and brown rice, fonio might just be it. This tiny grain, about the size of couscous, has a particularly delicate texture. In Western Africa, where it has been cultivated for more than 5,000 years, its nickname is the “grain for royalty” and it’s often served to guests of honor.
An ancient grain from the millet family, fonio has a fairly neutral, if slightly nutty, flavor, which makes it quite versatile. In addition to its delicate flavor, fonio is quite nutrient-dense. Fonio is particularly rich in two amino acids—cysteine and methionine, both of which can help strengthen hair, skin and nails. It has 3 grams of protein and 1 gram of fiber per ½-cup cooked. Furthermore, fonio scores low on the glycemic index, meaning it can help stabilize—rather than spike—blood sugar, which is why, in West Africa, it is often recommended for people with diabetes.
Fonio is also a climate-friendly crop. It is drought-resistant, thriving in the arid area known as the Sahel, located south of the Sahara desert. Its deep roots helpprevent soil erosion and trap carbon in the ground.
A popular adage of the Bambara (an ethnic group in native to West Africa) says that “Fonio never embarrasses the cook.” Indeed, fonio is easy to cook, and it cooks up fast. Using a 1-to-2 ratio of fonio to liquid, my preferred method is to bring the water to a boil, add the fonio, stir once to mix, reduce the fire to low heat, and tightly cover the pot. Within 5 minutes, the liquid will be completely absorbed and the fonio cooked. You can then gently separate the cooked grains with the prongs of a fork, and enjoy your fonio served alongside any sauce or stew of your choice. Fonio loves its sauce, so you can be as generous as you wish; it will soak it up and still keep the grain’s spongy consistency.
Come winter, I like to turn fonio into a comforting porridge. In this case, use four times as much liquid as grain, and allow it to simmer, covered, until most of the liquid is absorbed. Fonio porridge can be either sweet or savory and can be served at any time of the day. A flavorful broth will yield a moist polenta- or grits-like result, whereas if you cook it in coconut milk with chocolate, you can make a creamy pudding.
One of my favorite breakfasts is to cook fonio in somedashi(Japanese fish stock) with shiitake mushrooms and grated ginger. Once the fonio is cooked and the liquid almost absorbed, I fold a lightly whisked egg into the hot porridge, and top it with chopped scallions. If you enjoy a little heat, try cooking fonio in a spicy curry broth and serve it with fried fish for a wonderful dinner.
Another way to enjoy fonio is to mix the fluffy grains with plenty of vegetables to make a delicious salad. Simply mix it with a vinaigrette and chopped vegetables, like tomatoes, peppers, radish or cucumber to name a few, or beets and pickled carrots, like I do here. However you prepare it, cooking fonio is good for you and for the planet, so make it often and allow yourself to be creative. Because, remember, fonio never embarrasses the cook.
Cook Mode(Keep screen awake)IngredientsSpicy Pickled Carrots6mediumcarrots, coarsely grated1Scotch bonnet pepper, stemmed, seeded and minced½mediumyellow onion, finely chopped1tablespoonsalt1cuplight brown sugar2cupsrice vinegarBeets3 ½poundsbeets, trimmed and scrubbed1tablespoonextra-virgin olive oilFonio & Vinaigrette½cupfonio1teaspoonDijon mustard1teaspoonminced garlic3tablespoonschampagne vinegar1teaspoonsalt½teaspoonground pepper½cupextra-virgin olive oil, plus more for drizzling¼cupchopped fresh dill1 ½cupsunsalted roasted peanuts, coarsely chopped (Optional)
Cook Mode(Keep screen awake)
Ingredients
Spicy Pickled Carrots
6mediumcarrots, coarsely grated
1Scotch bonnet pepper, stemmed, seeded and minced
½mediumyellow onion, finely chopped
1tablespoonsalt
1cuplight brown sugar
2cupsrice vinegar
Beets
3 ½poundsbeets, trimmed and scrubbed
1tablespoonextra-virgin olive oil
Fonio & Vinaigrette
½cupfonio
1teaspoonDijon mustard
1teaspoonminced garlic
3tablespoonschampagne vinegar
1teaspoonsalt
½teaspoonground pepper
½cupextra-virgin olive oil, plus more for drizzling
¼cupchopped fresh dill
1 ½cupsunsalted roasted peanuts, coarsely chopped (Optional)
Directions
To prepare carrots:Combine carrots, Scotch bonnet, onion and salt in a large bowl. Set aside for about 1 hour to draw out excess liquid.
Meanwhile, prepare beets:Preheat oven to 425°F.
To prepare fonio & vinaigrette:Cook fonio according to package directions.
Whisk mustard, garlic, vinegar, salt and pepper in a small bowl. While whisking, slowly add oil until the vinaigrette is emulsified.
Drain the carrot mixture and squeeze out excess liquid. Place in a large saucepan along with sugar and vinegar. Bring to a boil over high heat, stirring to dissolve the sugar. Cover and remove from the heat. Let stand off the heat for about 15 minutes.
Drain the carrots. Transfer the carrots to a large bowl. Add the beets and fonio; mix well. Drizzle with 1/2 cup dressing (reserve the remaining dressing for another use) and toss again. Sprinkle with dill and peanuts (if using) and drizzle with more oil, if desired, before serving.
To make ahead
Refrigerate carrots (in their pickling liquid), diced beets, fonio and vinaigrette separately for up to 3 days. Drain the carrots just before assembling the salad. Or make the salad in its entirety and refrigerate for up to 3 days. Toss with a bit more oil before serving if the salad seems dry.
Originally appeared: EatingWell.com, February 2023
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Nutrition Facts(per serving)241Calories11gFat34gCarbs4gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
