How to cook fonio in 5 minutes
- fonio
Use the precooked fonio as in the package for poke bowl or buy precooked fonio at your local organic store. - water
Boil the water or stock, add the fonio (and a pinch of salt and 2 tablespoons oil for savory dishes )
cook for 3 minutes. Let stand for 2 minutes and loosen with a fork
Fonio with salmon
- 100g fonio
Use the precooked fonio as in the package for poke bowl or buy precooked fonio at your local organic store. - 240 ml water
- asparagus
- 2 tablespoons of olive oil
- 1 clove of garlic, finely chopped
- 1 teaspoon lemon juice
- Salt and pepper to taste
- Fresh herbs to taste (e.g. dill, parsley)
- 2 salmon fillets
Cook the fonio according to the instructions. Set it aside.
Cook the asparagus al dente and set aside.
Heat olive oil in a frying pan over medium-high heat.
Fry the salmon fillets for about 3-4 minutes on each side, or until they are cooked and
easily fall apart with a fork.
Add chopped garlic, lemon juice, salt and pepper to the pan with salmon
and fry for another 1-2 minutes to combine the flavours.
Remove the pan from the heat and set aside.
Loosen the cooked fonio with a fork.
Divide the fonio among the plates and place the pan-fried salmon fillets on top.
Divide the asparagus among the plates next to the fonio.
Garnish with fresh herbs to taste, such as dill or parsley.
Serve the fonio with salmon warm as a main course.
Fonio veggie salad
- 100 g fonio
Use the precooked fonio as in the package for poke bowl or buy precooked fonio at your local organic store. - 240 ml water
- 1 cucumber, cut into small cubes
- 1 red pepper, cut into small cubes
- 1 red onion, finely chopped
- 1/4 cup fresh coriander, chopped
- Juice of 1 lemon
- 2 tablespoons olive oil
- Salt and pepper to taste
Cook fonio according to instructions.
In a salad bowl, mix the cooked fonio, cucumber, red pepper,
red onion and fresh coriander.
In a small bowl, make a dressing from lemon juice, olive oil, salt and
pepper.
Pour the dressing over the fonio salad and mix well so that all the ingredients are coated.
Taste and season with additional salt and pepper if necessary.
Fonio pesto
- 100 g fonio
Use the precooked fonio as in the package for poke bowl or buy precooked fonio at your local organic store. - 240 ml water
- 100 g feta cheese
- cherry tomatoes
- 120 g pesto
Cook the fonio according to the instructions.
Set it aside and let it cool. Cut the tomatoes into pieces.
Add the tomatoes and pesto to the fonio in a bowl and mix gently.
Serve the fonio pesto cold.
Fonio spinach
- 100 g fonio
- Use the precooked fonio as in the package for poke bowl or buy precooked fonio at your local organic store.
- 240 ml vegetable stock
- 1 tablespoon olive oil
- 1 onion, finely chopped
- 2 cloves of garlic, finely chopped
- 4 cups fresh spinach
- 1 teaspoon cumin
- Salt and pepper to taste
- Optional: lemon juice for extra flavour
Cook the fonio according to the instructions.
Heat the olive oil in a large frying pan over medium-high heat.
Add the chopped onion and fry until soft and glassy.
Add the chopped garlic and fry for another minute.
Add the spinach to the pan and stir-fry until shrunken.
Season with cumin, salt and pepper. If desired, add a
dash of lemon juice for an extra frisson of flavour.
Fry for a few more minutes to allow the flavours to mix well.
Taste and adjust the flavour to your liking with the spices.
Divide the fonio between plates, spoon the spinach sauce over it and garnish with sunflower seeds.
Foniosoto
- 100 g fonio
Use the precooked fonio as in the package for poke bowl or buy precooked fonio at your local organic store. - 240 ml vegetable stock
- 2 tablespoons of olive oil
- 1 onion, finely chopped
- 2 cloves of garlic, finely chopped
- 1 cup mushrooms, sliced
- 1/2 cup white wine
- 1/4 cup grated Parmesan cheese
- Salt and pepper to taste
- Fresh herbs such as parsley or basil (optional, as garnish)
Cook the fonio according to the instructions and set aside.
Heat olive oil in a large pan over medium-high heat.
Fry onion until soft and glassy.
Add garlic and mushrooms and fry until mushrooms are soft.
Add white wine and let it absorb almost completely.
Add vegetable stock and keep stirring until the stock is absorbed.
Add the fonio and simmer gently for another 5 minutes.
Stir in grated Parmesan cheese and season with salt and pepper.
Serve the fonioto warm and garnish with fresh herbs if desired.
Fonio cake
- 100 g fonio
Use the precooked fonio as in the package for poke bowl or buy precooked fonio at your local organic store. - 2 eggs
- 100 g butter
- 200 g sugar
- Cinnamon to taste
- 200 ml yoghurt
- 300 ml water/milk
- Frozen red fruit (e.g. raspberries or strawberries)
Cook the fonio according to the instructions.
Preheat the oven to 180°C and grease a cake tin with butter.
Melt butter and in a large bowl beat eggs and sugar until fluffy.
Add melted butter, fonio, cinnamon and yoghurt, water/milk and mix well.
Pour the batter into the cake tin and spread evenly.
Add the fruit and press lightly.
Bake the cake for 30-35 minutes in the preheated oven until golden brown and firm.
Let the cake cool completely before removing it from the pan.
Serve as a dessert or treat.
Fonio pancakes
- 200 g fonio
Use the precooked fonio as in the package for poke bowl or buy precooked fonio at your local organic store. - 50 g tapioca flour or 1 egg
- 400 ml soya oat almond drink
- Oil or margarine for frying
- Optional toppings: savoury or sweet of your choice
Cook the fonio according to the instructions.
Put the fonio flour and tapioca flour or egg in a deep bowl. Add 400 ml of soy, oat or almond milk to the bowl.
Use a whisk or mixer to stir the mixture into a smooth batter. If necessary, add water or milk to achieve the desired thickness of the batter.
Heat a little oil or margarine in a pan.
Pour the batter into the pan and swirl the pan so that the batter is spread evenly on the bottom.
Fry the pancake on a medium heat until the batter is solidified.
Carefully flip the pancake and fry the other side until both sides are golden brown.
Serve the pancakes with savoury or sweet toppings of your choice.
Enjoy your delicious vegetable pancakes!
Fonio breakfast
- 100 g fonio
Use the precooked fonio as in the package for poke bowl or buy precooked fonio at your local organic store. - 300 ml water/ almond milk
(or any other vegetable milk of your choice) - 1 tablespoon of honey
(or sweetener of your choice) - A pinch of salt
- Fresh fruit (e.g. berries mango, banana slices) for garnish
- Optional toppings: chopped nuts, seeds, coconut flakes
Cook the fonio according to the instructions.
Then add honey and a pinch of salt to the pan. Stir well and simmer for a few more minutes until the fonio has become soft and creamy.
Remove the pan from the heat and let it cool for a few minutes.
Scoop the fonio porridge into bowls and garnish with fresh fruit and any other toppings of your choice.
Enjoy your warm and nutritious fonio porridge for breakfast!
Vegan fonio mafé
- 100 g fonio
Use the precooked fonio as in the package for poke bowl or buy precooked fonio at your local organic store. - 240 ml water
- 1 onion, finely chopped
- 2 cloves of garlic, finely chopped
- 2 carrots, cut into small cubes 1 small cauliflower, diced
- 1 pepper, cut into small cubes 1 can of tomato puree
- 1 can of diced tomatoes
- 300 ml broth
- 3-5 tbsp peanut butter
- 1 tsp salt
- 1/4 tsp black pepper
- 1/4 tsp cayenne pepper
- 4 tbsp cooking oil
Cook fonio according to the instructions. Set aside.
Bake the carrots (with sweet potato if necessary) and cauliflower in the oven, set aside
Heat the cooking oil in a large pan over medium-high heat. Add the onion and garlic and fry until the onion is soft.
Add the tomato puree and diced tomatoes and stir well.
Cook well until the liquid is completely gone
Add the stock and stir again.
Add the carrots, cauliflower and other vegetables.
Stir in the peanut butter and season with salt, black pepper and cayenne pepper.
Simmer on low heat for 20-25 minutes, or until the vegetables are tender and the sauce has thickened.
Serve the fonio in bowls and spoon the mafé sauce on top.
Garnish with fresh parsley or coriander for extra flavour garnish.