Fonio is an ancient West African grain celebrated for its nutrition and versatility. This naturally gluten-free, protein and nutrient-packed supergrain is terrific for those looking to add a nourishing ingredient to their diet. Fonio is a healthy source of fiber, iron, protein, vitamin B, and calcium. As an added bonus, because it is a complex carbohydrate with a low-glycemic index, fonio provides steady energy throughout the day.
Fonio’s fluffy, rich and nutty qualities are ideal as a base for nourishing bowls, stews, hot breakfast cereals, and more. Though it is similar to rice, quinoa, or couscous, fonio surpasses these grains in its ease of cooking. It comes together in just minutes and nearly quadruples in size, making it great for healthy, quick, and easy meals!
Stovetop
- Total Time: 10 Minutes
- Prep Time: 0 Minutes
- Cook Time: 10 Minutes
- Yields: 4 Servings
Ingredients:
- ½ cup Fonio
- 1 cup Water
- 1 tablespoon Olive Oil (or oil of choice)
- ¹⁄8 teaspoon Salt
Directions:
Put fonio, water, olive oil, and salt in a small pot with a well-fitting lid. Stir to combine and bring to a boil. Cover and reduce heat to low. Cook until all water is absorbed (about 5 minutes). Fluff with a fork and season with additional salt to taste. Serve warm.
Variations:
- If your fonio is too dry, simply add 1-2 tablespoons of hot water and cover.
- Use almost any oil with fonio. Coconut oil, olive oil, or avocado oil work well.
- To build flavor, lightly toast the fonio in oil over medium heat until golden (up to 1 minute) before adding the water. This enhances fonio’s rich and nutty flavors.
- Substitute the water with vegetable stock and/or add spices of choice to the fonio and water before boiling.
Countertop
- Total Time: 10 Minutes
- Yields: 4 Servings
- Prep Time: 0 Minutes
- Cook Time: 10 Minutes
Ingredients:
- ½ cup Fonio
- 1 cup Water
- ¹⁄8 teaspoon Salt
Directions:
In a teapot or pot, bring water to a boil. Put fonio in a small bowl and then carefully pour in hot water. Cover with a well-fitting lid or plastic wrap. Let sit until all liquid is absorbed (about 5-10 minutes). Do not remove cover for at least 5 minutes. Fluff with a fork and season with additional salt to taste. Serve warm.
Variations:
If your fonio is too dry, simply add 1-2 tablespoons of hot water and cover for another minute.
Hot Cereal
- Total Time: 10 Minutes
- Yields: 4 Servings
- Prep Time: 0 Minutes
- Cook Time: 10 Minutes
Ingredients:
- ½ cup Fonio
- 1 ½ cups Almond Milk (or milk alternative of choice)
- ¹⁄8 teaspoon Salt
Directions:
Put fonio, Almond Milk, and Salt in a small pot with a well-fitting lid. Stir to combine and bring to boil. Cover and reduce heat to low. Cook until it reaches a creamy consistency (about 3 minutes). Serve warm.
Variations:
- To make it less creamy, use 1 cup water and ½ cup Almond Milk. Adjust the ratio of milk and water to your liking.
- Build flavor by adding cinnamon and/or vanilla extract before boiling.
- Stir in your favorite sweetener while warm and/or top with your favorite fruits.
Stovetop Fonio
Ingredients
- ½ cup Fonio
- 1 cup Water
- 1 tbsp Olive Oil (or oil of choice)
- ¹⁄8 tsp Salt
Instructions
- Put fonio, water, olive oil, and salt in a small pot with a well-fitting lid. Stir to combine and bring to a boil. Cover and reduce heat to low. Cook until all water is absorbed (about 5 minutes). Fluff with a fork and season with additional salt to taste. Serve warm.
Notes
- If your fonio is too dry, simply add 1-2 tablespoons of hot water and cover.
- Use almost any oil with fonio. Coconut oil, olive oil, or avocado oil work well.
- To build flavor, lightly toast the fonio in oil over medium heat until golden (up to 1 minute) before adding the water. This enhances fonio’s rich and nutty flavors.
- Substitute the water with vegetable stock and/or add spices of choice to the fonio and water before boiling.
Countertop Fonio
Ingredients
- ½ cup Fonio
- 1 cup Water
- ¹⁄8 tsp Salt
Instructions
- In a teapot or pot, bring water to a boil. Put fonio in a small bowl and then carefully pour in hot water. Cover with a well-fitting lid or plastic wrap. Let sit until all liquid is absorbed (about 5-10 minutes). Do not remove cover for at least 5 minutes. Fluff with a fork and season with additional salt to taste. Serve warm.
Notes
Hot Fonio Cereal
Ingredients
- ½ cup Fonio
- 1 ½ cups Almond Milk (or milk alternative of choice)
- ¹⁄8 tsp Salt
Instructions
- Put fonio, Almond Milk, and Salt in a small pot with a well-fitting lid. Stir to combine and bring to boil. Cover and reduce heat to low. Cook until it reaches a creamy consistency (about 3 minutes). Serve warm.
Notes
- To make it less creamy, use 1 cup water and ½ cup Almond Milk. Adjust the ratio of milk and water to your liking.
- Build flavor by adding cinnamon and/or vanilla extract before boiling.
- Stir in your favorite sweetener while warm and/or top with your favorite fruits.
