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fonio

Fonio is a cereal cultivated in West Africa, mainly in Burkina Faso, Mali, Guinea and Sierra Leone. It is cultivated for its grains, which are used to prepare a variety of dishes, including couscous, soups and porridges. Fonio is rich in protein, dietary fiber and essential vitamins and minerals, such as iron, zinc and calcium. It is also an important source of phytosterols, plant substances that can help regulate cholesterol levels in the blood.

When to eat ?

When to eat ?

High season Beginning or End of Season Not the season

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Nutrition
Values per 100 grams

Calories
180 Cal
Lipids
0.5 G
Cholesterol
-1 Mg
Sodium
-1 Mg
Potassium
-1 Mg
Carbohydrates
40 G
Protein
4 G
Sugars
-1 G
Vitamin A
-1 Mg
Vitamin B
-1 Mg
Vitamin C
-1 Mg
Vitamin D
-1 Mg
Vitamin E
-1 Mg
Iron
0.8 Mg
Magnesium
-1 Mg
Food fibers
1 G
Calcium
-1 Mg

FAQ

What dishes go well with the taste of fonio ?
Fonio has a light and soft texture, as well as a hazelnut flavor. It is often used in African dishes, especially in meat and vegetable dishes in sauce. He goes well with green vegetables, nuts and African spices such as Guinea pepper and Cayenne pepper. It can also be used as an ingredient in desserts such as cakes and cookies.
How to keep the fonios ?
To keep the fonios, it is preferable to store them in a cool, dry and dark place, out of humidity and direct sunlight. You can keep them in their original packaging or transfer them to an airtight container. Be sure to close the container after each use. Fonios can be kept for several months if they are properly stored.
How to cook fonios ?
Rinse the fonio grains under cold water. In a saucepan, add a cup of fonio with two cups of water. Cook over medium heat for about 5 to 7 minutes. Remove from the heat and let stand for 5 minutes. Give the fonio with a fork and serve hot. You can also add vegetables, spices or sauces to vary the flavors.
How to choose fonios ?
Look for fonios in African food stores or specialized grocery stores. Check the expiration date of the Fonios before buying them. Choose unprocessed fonios for a natural flavor and a light and airy texture. Look for superior quality fonios to obtain optimal flavor and texture.
What are the varieties of fonio ?
There are two main varieties of fonio, white fonio and black fonio. The white fonio is more common and has a softer taste than black fonio, which has a more pronounced taste and a firmer texture.
What are the benefits of fonio ?
Fonio is a source of vegetable proteins, fibers, iron and zinc, which are important for overall health. Fonio is naturally gluten -free, which makes it suitable for people with gluten intolerance or celiac disease. Fonio is easy to digest, making it an ideal choice for people with gastrointestinal problems. Fonio has a low glycemic index, which means that it does not cause a pic of blood sugar in the body.

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Index of Ingredients