Over the past few months, we have been discussing at length many of the nutritional, logistical and global aspects of fonio. However, for many westerners who are still unfamiliar with the grain, after discovering all of its wonderful benefits and potential, the question may still remain: how do you best prepare it?
Fonio is extremely versatile and can be prepared in a variety of forms, including as a nutritionally superior substitute for white rice and as a gluten-free flour alternative in many baked goods. Thus, we wanted to narrow down the range of possibilities for you and present a handful of truly mouthwatering dishes to experience the best of what fonio has to offer.
Prepare yourself to embark on a culinary journey that will introduce you to the world of fonio, an ancient West African super-grain with a rich history and a remarkable nutritional profile. These three delectable fonio recipes promise to not only make your taste buds dance, but also nourish your body with wholesome goodness. Whether you’re a seasoned food enthusiast or someone seeking to diversify your diet, these recipes are sure to ignite your passion for healthy and fulfilling meals.
Beet Red Fonio with Chicken and Avocado Crema
Beet Red Fonio with Chicken and Avocado Crema
Ingredients
Chicken
- 1 pound chicken breast boneless and skinless
- 1/2 teaspoon chipotle powder
- 1/4 teaspoon salt
- 1 tablespoon extra virgin olive oil
- 2 teaspoons zest from 1 large lime zested and juiced ( you’ll use some juice for the crema)
Fonio
- 1 small beet peeled and diced to make 1/2 cup
- 1 1/2 cups water
- 1/2 teaspoon salt
- 1 teaspoon extra virgin olive oil
- 3/4 cup fonio
Crema
- 2 tablespoons fresh lime juice from above
- 1/2 cup sour cream
- 1 large ripe avocado
- 1/2 teaspoon salt
- fresh cilantro leaves
Instructions
- Preheat the oven to 400 F.
- Trim the chicken breasts and place in a large bowl. Drizzle with olive oil and turn to coat. Sprinkle with chipotle and salt and massage to distribute the spices evenly. Sprinkle with lime zest. Place the breasts on the sheet pan and roast for 20-25 minutes, until a thermometer inserted in the fat part of a breast reads 165 F. Cool on a rack until cool enough to handle, then shred the chicken into strips. Keep warm, or cover and refrigerate until time to serve.
- For the fonio, place the water, beets and salt in a 2 quart saucepan and bring to a boil. Cover and reduce the heat to low, and cook for 15 minutes. When the beets are tender, add the olive oil, then gradually pour in the fonio, stirring constantly so there are no lumps. Cover the pan and take off the heat, let stand for five minutes. Fluff the fonio with a fork.
- While the beets cook, place the lime juice, sour cream, avocado and salt in a blender, in order. Blend on lower speed until pureed, raising the speed to make a smooth sauce. Scrape down and repeat as needed to make a creamy puree.
- To serve, spread 3/4 cup fonio on a plate, then top with 1/4 of the chicken and about 1/4 cup crema. Garnish with cilantro and serve.
Caribbean Fonio with Jerked Chicken and Mango
Tropical islands have swaying palm trees, and a bounty of coconuts to make into creamy coconut milk for cooking. When you cook fonio with coconut milk and brightly colored veggies, it makes a light and luscious bed for spicy jerked chicken. Sprinkle on some tangy-sweet chopped mango, and you have a trip to the Islands on a plate.
Caribbean Fonio with Jerked Chicken and Mango
Ingredients
Jerk Chicken
- 1/2 small scotch bonnet or habanero chile or a jalapeno for a milder jerk 1/4 cup yellow onion, chopped
- 1 large scallion chopped
- 1 tablespoon fresh thyme divided
- 1 teaspoon salt
- 1 teaspoon black peppercorns
- 1 teaspoon whole allspice
- 2 teaspoons fresh ginger chopped
- 1/4 teaspoon nutmeg grated
- 2 tablespoons white wine vinegar
- 1 tablespoon soy sauce
- 4 boneless chicken breast halves
- Olive oil
Fonio
- 1/2 cup water
- 1 15 ounce can coconut milk 1 tablespoon coconut oil
- 1 small carrot diced
- 1 small red bell pepper chopped
- 4 large scallion chopped, reserve the greens for garnish 2 teaspoons fresh thyme
- 1/2 teaspoon salt
- 1 cup fonio
- 1 small mango peeled, seeded and chopped
- 2 teaspoons fresh lime juice
Instructions
- Place the chile, onion, scallion, 1 teaspoon fresh thyme, salt, peppercorns, allspice, ginger, nutmeg, white wine vinegar and soy sauce in a blender. Secure the lid and blend on high until the spices are ground and the mixture is smooth. Puree the sauce ingredients in a blender to a smooth paste. Scrape out into a gallon zip-top bag or a storage container large enough to hold the chicken breasts.
- Cut 4 slashes in each chicken breast, across the grain, so the marinade can penetrate into the meat. Marinate the chicken in the jerk sauce overnight. Take out and drain any extra sauce off, then lightly coat with olive oil. If you can, use wood chips to smoke the chicken on the grill. Grill over indirect heat to slow cook, or bake in a 400 degree oven for 20-25 minutes, or until the chicken registers 160 F when you insert an instant-read thermometer in the fattest part of a breast.
- In a measuring cup, combine the water and coconut milk, reserve. In a 2 quart pot, place the coconut oil and put the pot over medium-high heat. Let the oil heat for a few seconds, then add the carrot, bell pepper, the whites of the scallions, and the reserved 2 teaspoons fresh thyme. Stir until the vegetables starts to sizzle, then lower the heat and cook for 10 minutes on low. Add the coconut milk mixture and bring to a full boil. Quickly stir in fonio, cover, take off the heat and let stand for 5 minutes. Uncover and fluff the fonio with a fork.
- Chop the mango and toss with the fresh lime juice just before serving.
- Serve about 3/4 cup fonio with each chicken breast and spoon chopped mango over the chicken.
Lemony Fonio with Seared Shrimp and Pesto
Tender Fonio, infused with lemon and sprinkled with parmesan, makes a savory, lively bed for seared shrimp. Fresh basil pesto is a crowd-pleaser, especially when drizzled over the lightly caramelized shrimp and lemony fonio grains.
Lemony Fonio with Seared Shrimp and Pesto
Ingredients
Pesto
- 1 cup fresh basil leaf 3/4 ounce
- 2 cloves fresh garlic peeled
- 1/4 cup pine nut
- 1/4 cup grated parmesan cheese
- 1/2 teaspoon salt
- 1/2 cup extra virgin olive oil
Lemony Fonio & Seared Shrimp
- 2 cups water
- 2 teaspoons grated lemon zest
- 3/4 teaspoon salt
- 1 teaspoon extra virgin olive oil
- 1 cup fonio
- 1 tablespoon lemon juice
- 1/2 cup shredded parmesan cheese
- 2 large roasted red bell peppers jarred, patted dry and slivered
- 1 pound large shrimp peeled and deveined, patted dry
- pinch salt
Instructions
- Make pesto: In a food processor, combine the basil, garlic, pine nuts, parmesan and salt and process until smooth. Scrape down and process, adding the olive oil by pouring through the feed tube with the machine running. Transfer to a medium bowl and cover tightly until use.
- For fonio, place the water, lemon zest and salt in a 2 quart pot. Over high heat, bring to a boil. Add the olive oil, then stir in the fonio. Cover tightly, take off the heat and let stand for 5 minutes. Uncover and fluff with a fork.While stirring, sprinkle in the lemon juice and parmesan, and mix to distribute evenly. Stir in red peppers.
- For the shrimp, place a large cast iron skillet over medium-high heat and let it get hot for about a minute. Drizzle in some olive oil and add the shrimp and a pinch of salt. Let sear on one side for about 2- 3 minutes, until lightly browned, then turn the shrimp and cook for about 2 minutes.
- When the shrimp is cooked through, transfer to a plate and keep warm.
- On four dinner plates, serve about 1 cup fonio topped with seared shrimp and drizzled with 2 tablespoons pesto.
We hope you enjoy experimenting with these recipes and if you are looking for more information on how to prepare fonio, please check out our previous article: 3 Ways to Make Fonio.
If you’d like to stay up to date on all of the latest fonio updates and research, as well as the work we’re doing here at Terra Ingredients, you can subscribe to our newsletter here: Subscribe to Newsletter
