Sides
Fonio aux Légumes (Fonio with Vegetables)
Ingredients
- - 250 g (1 1/2 cups) fonio grain
- - 500 ml (2 cups) water
- - 2 tbsp vegetable oil
- - 1 small onion, finely chopped
- - 1 carrot, finely diced
- - 80 g (1/2 cup) peas
- - 1/2 tsp salt, or to taste
- - 1/4 tsp black pepper
Method
- Rinse the fonio in a fine sieve under cold running water and drain well.
- Bring the water to a boil in a saucepan, add a pinch of salt, then stir in the fonio.
- Cover, reduce heat to low, and cook for 5 minutes, until all the water is absorbed.
- Remove from the heat and fluff with a fork, then set aside covered.
- Meanwhile, heat the oil in a frying pan and cook the onion until soft, about 3 minutes.
- Add the carrot and peas and cook for 5 minutes, until just tender.
- Fold the cooked fonio into the vegetables, season with salt and pepper, and toss gently to combine.
- Serve warm as a side dish.
Introduction: Fonio is one of the oldest cultivated grains in West Africa, prized in Burkina Faso for its quick cooking time and light, fluffy texture.
Cultural Background: Fonio is one of the oldest cultivated grains in West Africa, prized in Burkina Faso for its quick cooking time and light, fluffy texture. This vegetable-studded version is often served as a nutritious side dish alongside grilled meats or stews, and has seen renewed popularity for its nutritional value.
Tips: Fonio cooks very quickly, so keep a close eye on it to avoid overcooking into mush. Fluffing the grain with a fork straight after cooking keeps it light rather than clumped.
Variations: Stir in chopped fresh coriander or parsley just before serving for freshness. Add roasted peanuts for extra crunch and flavour. Naturally vegan as written.
Storage: Refrigerate in an airtight container for up to 2 days.
Reheating: Reheat in a covered pan over low heat with a splash of water, fluffing with a fork.
Nutrition: Approx. 190 kcal, 4 g protein, 30 g carbohydrate, 6 g fat per serving (based on 4 servings).
FAQs:
Q: Where can I buy fonio outside West Africa?
A: Fonio is increasingly available in health food shops and online specialty grocers as interest in ancient grains has grown.
Q: Can I substitute couscous?
A: Couscous can be used in a pinch, though it will change the dish’s authentic character and slightly denser texture.