Fonio is a little known but very interesting seed. It is very versatile and can be used instead of groats and rice for dinner, in soups, sauces and as porridge.

What is fonio?

Fonio is a fine grain native to Africa. He likes dry soil and comes from the same family as millet. However, the taste has nothing to do with it. In my opinion, it is much tastier than millet. It has nice macro values, virtually zero fat and sugar, and quite a lot of protein for a grain. It does not contain gluten.

It is very versatile to use. They can be used for dinner as a substitute for groats and rice, for soups and sauces (it absorbs the taste of the sauce very well), cold for salads and for preparing porridge.

How to cook fonio?

Fonio is simple and quick to prepare. They can be prepared in 2 basic ways. It tastes a bit different in each one, but I can't decide which one tastes better. Both are cool :)

Fonio roasted in a pan

  • Preheat a dry frying pan without fat and pour a glass of fonio
  • Roast phonio for 1-2 minutes, until the grains start to shoot and you smell a nutty scent (stirring every now and then with a spoon)
  • Add 2 cups of water, a pinch of salt and mix thoroughly
  • Turn off the burner and leave it covered for 10 minutes (do not mix, do not open).

Fonio cooked

  • Boil 2 cups of boiling water and add a pinch of soil
  • Add 1 cup of fonio and mix for about 30 seconds
  • Turn off the burner and leave it covered for 10 minutes (do not mix, do not open).

Przepis na fonio

  • 1 szklanka fonio 
  • 2 szklanki wody
  • szczypta soli

I pour the fonio into a hot pan without fat and mix it

składniki do zupy z soczewicy

I add a pinch of salt

kroję warzywa na zupę

I add water and mix

dodaję przyprawy do zupy

I leave it covered for 10 minutes

dodaję passatę do zupy

I boil 2 cups of water

dodaję bulion do zupy

I add a pinch of salt

dodaję bulion do zupy

I add 2 cups of fonio

dodaję bulion do zupy

I mix for 30 seconds

dodaję bulion do zupy

I leave it covered for 10 minutes

dodaję bulion do zupy

Boiled fonio and roasted fonio

dodaję bulion do zupy

Fonio is very tasty, I recommend it :)

dodaję bulion do zupy

Fonio grain - raw before cooking

dodaję bulion do zupy

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