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Fonio - how to cook - what is it

Oct 21, 2022 Michał Pelc

Fonio is still 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 there 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 phonio?

Fonio is simple and quick to prepare. They can be prepared in 2 basic ways. Each one tastes a bit different, 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 beans start to shoot and you smell a nutty smell (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).

Porridge with phonio

Prepare your porridge the way you like it, only use fonio instead of oatmeal :)

Recipe for phonio

  • 1 cup of phonio
  • 2 glasses of water
  • pinch of salt

I fry the phonio in a dry frying pan

ingredients for lentil soup

I add a pinch of salt

I cut vegetables for soup

I add water and mix

I add spices to the soup

I leave it covered for 10 minutes

I add passata to the soup

Fonio cooked

I boil 2 cups of boiling water

I add broth to the soup

I add a pinch of salt

I add broth to the soup

I add 2 cups of fonio

I add broth to the soup

I mix for 30 seconds

I add broth to the soup

I leave it covered for 10 minutes

I add broth to the soup

Fonio is very tasty, I recommend it :)

I add broth to the soup

I add water to the top and the matcha is ready

I add broth to the soup

Fonio grain - raw before cooking

I add broth to the soup

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