Fonio: The super grain from West Africa that you have to try!
Have you ever heard of fonio? No? Then it's high time you did! This tiny grain is the new superfood that's quietly conquering the world – and rightly so. Fonio is not only nutritious, but also incredibly versatile and tastes simply fantastic.
What exactly is Fonio?
Fonio is an ancient grain from West Africa, cultivated there for thousands of years. It belongs to the millet family and is known for its tiny grains, which look a bit like sand – but thankfully don't taste like it! On the contrary, fonio has a mild, nutty flavor and a pleasantly fluffy texture, making it perfect for many dishes.
But the best thing about fonio? It's not only gluten-free , but also packed with nutrients. It contains iron, magnesium, zinc, and B vitamins, and is a great plant-based protein source. Plus, it's super easy to digest and keeps you feeling full for a long time – so it's perfect for anyone who values healthy eating.
Why is Fonio so special?
Aside from being quite healthy, fonio also offers a major benefit to our environment. It thrives in nutrient-poor soils, requires very little water, and matures in just six to eight weeks – ideal for regions with challenging climates. Furthermore, it improves soil quality and helps prevent erosion. Sustainability? Check! Health? Double check!
Now that you've learned a little about fonio, it's time to see it in action. And what could be better than a truly hearty, traditional dish from West Africa? I'm making fonio au gras – the fonio version of the popular riz au gras, with lots of healthy vegetables.
Conclusion: Why you should bring Fonio into your kitchen
Fonio is not only incredibly healthy, but also super easy to prepare. It's the perfect alternative to rice, quinoa, or couscous and can be used in both savory and sweet dishes. Whether you use it in soups, salads, or as a side dish – this little grain won't disappoint.
So, what are you waiting for? Get Fonio, try this recipe, and enjoy a taste of West African cuisine in your own kitchen. Bon appétit!
And this is how it's done
Recipe for download
Fonio au gras | Fonio variant of Riz au Gras
Ingredients
- approx. 300 g fonio
- 6 Ready-to-cook fresh quail
- 1 aubergine
- 1 zucchini
- ½ White cabbage
- 2 onions
- 3 fresh tomatoes
- 2 large piece of celeriac
- 6-8 Okra
- 2 fresh habaneros
- 3 carrots
- approx. 200 ml rapeseed oil
- approx. 600 ml water
- 2 tsp Chez Fadi's Meat Mix (meat seasoning mix)
- Juice of half a lemon
- Salt to taste
For the Nokoss
- 1 small bunch of parsley
- ½ Leek
- 1 spring onion
- ½ each of green and red bell pepper
- 6 garlic cloves
- approx. 10 g ginger
Instructions
- Clean the quails carefully and let them soak in water with the juice of half a lemon for about 10 minutes.
- Meanwhile, wash the parsley, leek, bell pepper and garlic and blend them in a blender to make a Nokoss .
- Remove the quail from the water, drain them, and place them in a bowl. Rub them with salt, meat mix , and lemon juice. Then generously spread the freshly mixed nokoss on and under the skin of the quail.
- Heat the oil in a large pot and briefly fry the quail until golden brown, then set aside.
- Gently sauté the chopped onions with a little salt in the remaining oil, then add the chopped fresh tomatoes and let it reduce for about 5 minutes. Next, add 2 tablespoons of the Nokoss and deglaze with water.
- Place the quail, habanero peppers and the coarsely chopped vegetables (white cabbage, zucchini, aubergine, spring onions, okra) in the pot, cover and simmer for about 30 minutes.
- Then remove the cooked vegetables and quail from the pot and keep them warm, e.g. in a preheated oven.
- Add the well-rinsed and drained fonio to the sauce in the pot, mix well, season to taste and let it simmer, covered, over low heat for about 15 minutes.
- Arrange the cooked fonio on a plate, place the quail and vegetables on top, and pour over the vegetable sauce. Serve hot and enjoy!
