Easy Fonio Recipe (How to Cook Fonio + Health Benefits)
Looking for an easy fonio recipe? This quick, fluffy fonio is ready in under 20 minutes and is naturally gluten-free, nutrient-rich, and perfect for salads, bowls, or a simple side dish.
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If you’re new to fonio, I’ll show you exactly how to cook it, what it tastes like, and simple ways to use it in everyday meals—from grain bowls to salads and more.
Why You’ll Love Fonio
As a registered dietitian specializing in gluten-free, plant-forward, anti-inflammatory diets, I’m always on the lookout for new gluten-free grains to try. Enter fonio. It’s nutritious, delicious, versatile, and SUPER easy to cook. Enough said!
What is Fonio?
Fonio is a tiny, ancient grain traditionally grown in West Africa and often considered among the world’s oldest cultivated grains. While it’s technically the seed of two types of millet grass, it’s commonly grouped with whole grains, and it’s naturally gluten-free.
There are two main types of fonio: (1)
- White fonio (Digitaria exilis) is the most widely available variety, sometimes called “hungry rice.”
- Black fonio (Digitaria iburua) is less common and is primarily grown in countries such as Nigeria, Togo, and Benin.
Fonio grains are incredibly small—almost like fine sand—and cook up into a light, fluffy texture similar to couscous. It has a mild, slightly nutty flavor, making it easy to use in both sweet and savory recipes.
Where to Buy Fonio
If you’re wondering where to buy fonio, it’s becoming easier to find in the U.S. and is now available online and in many natural grocery stores. Look for it in the grains or gluten-free section. I purchased Yolélé fonio at my local Whole Foods grocery store.
What Does Fonio Taste Like?
I’m going to start by saying I REALLY like the taste of fonio. Some people describe it as having an earthy taste or nutty flavor, which I agree with. However, I also think it tastes a little bit like cream of wheat.
Also, unlike quinoa, which I also love (as evidenced by all my quinoa recipes!), fonio has no bitterness, and you don’t need to rinse it before cooking.
Is Fonio Healthy? Yes!
- Naturally gluten-free. Perfect for anyone with celiac disease or gluten intolerance.
- Intermediate glycemic index (GI). While fonio doesn’t have a low glycemic index (GI), it falls in the middle range and has a lower GI than brown rice. Pair it with high fiber legumes and veggies, and you’ll have a satisfying meal that supports healthy insulin sensitivity.
- Nutritional information. 1/4 cup of cooked fonio has 170 calories, 2 grams of protein, 39 grams of carbohydrates, 1 gram of fiber. It’s a good source of B vitamins and provides 4% of the daily value for iron.
- Plant-based amino acids. Fonio provides sulfur-rich amino acids methionine and cysteine, which are lacking in many grains. (2)
- Health benefits. Fonio is considered a whole grain. Eating whole grains may lead to a reduced risk of heart disease, stroke, type 2 diabetes, inflammation, and colorectal cancer. (3)
- Gut healthy. Fonio contains resistant starch, which is vital for gut health and the management of digestive disorders.
How to Cook Fonio
Fonio cooks quickly and is ready in about 5 minutes using a simple absorption method.
- Bring 1 cup of water or broth to a boil.
- Stir in 1/2 cup fonio.
- Turn the heat down and simmer for 1 minute.
- Cover, remove from heat, and let sit for 5 minutes.
- Fluff with a fork and serve.
Why You’ll Love This Fonio Recipe
- Packed with protein (36 grams) and fiber (23 grams)
- Ready in 15 minutes (or less!)
- Naturally gluten-free
- Delicious
This easy fonio recipe-Fonio Pilaf Power Bowl-is a tasty marriage of fonio pilaf, crispy chickpeas, crunchy purple cabbage, yogurt, & fresh herbs-parsley and dill. It’s packed with protein (36 grams) and fiber (23 grams) and is super easy to make + so delicious!
Easy Fonio Recipe – Fonio Chickpea Power Powel
Ingredients
Fonio Pilaf
- 1/2 cup fonio
- 1 cup water
- 1/8 teaspoon salt
- 2 cups frozen peas
- 1/2 teaspoon minced garlic
Crispy Chickpeas
- 2 teaspoons extra virgin olive oil
- 1 can garbanzo beans, 15-ounce can, rinsed and drained
- 1 teaspoon Herbes de Provence
- 1/8 teaspoon salt
Fonio Pilaf Power Bowl
- 1/2 cup fonio pilaf
- crispy chickpeas
- 1 1/2 cup chopped purple cabbage
- 1 cup Greek yogurt
- 1/2 cup chopped fresh dill
- 1/2 cup chopped Italian parsley
- 1 lemon , Cut into wedges.
Instructions
Make the Fonio Pilaf
- Add fonio and water to a small-medium size pot. Heat on high and bring to a boil.
- Add salt and turn heat to low for 1 minute. Remove from heat and cover with a lid for 5 minutes. Remove lid and fluff cooked fonio with a fork.
- Add frozen peas to cooked fonio along with minced garlic. Stir well to combine and set aside.
Make the Crispy Chickpeas
- While fonio is "cooking", heat 2 teaspoons of oil in a skillet on medium heat. Add chickpeas and toss to coat in oil. Season with salt and Herbs de Provence and saute until crispy, ~ 3-4 minutes.
Assemble and serve the Fonio Pilaf Power Bowl
- Put 1/2 cup each fonio pilaf into 2 large bowls (you will have leftover fonio pilaf). Divide crispy chickpeas between 2 bowls.
- Divide remaining ingredients between the 2 fonio power bowls: 3/4 cup each cabbage, 1/2 cup each yogurt, 1/4 cup each dill and parsley. Serve with lemon wedges.
Notes
- Oil. Avocado oil can be used in place of olive oil.
- Grain. Don’t have fonio? I highly recommend you try it, but in the meantime, you can swap the fonio with quinoa or another gluten-free grain.
- Yogurt. Try coconut, cashew, or soy plain unsweetened yogurt for a vegan version.
- Spices and Herbs. Get creative and use any spices and fresh herbs you have on hand in place of the Herbes de Provence, dill, and parsley.
- Vegetables. Purple cabbage adds a dose of cruciferous veggies and a satisfying crunch. Feel free to swap (or add) any raw or cooked vegetables you have on hand.
- Make the fonio pilaf and crispy chickpeas ahead of time. Store in the refrigerator in an air-tight container for up to 3 days and reheat before preparing your fonio pilaf power bowl.
Nutrition
Ways to Use Fonio
The great thing about cooking with fonio is its versatility. Its nutty, yet delicate taste makes it perfect for both sweet and savory recipes.
And, it’s a great substitute for rice, quinoa, or couscous when you want more plant-based variety in your diet. Some ways to enjoy fonio…
- Pilaf
- Grain bowls
- Base for salads
- Breakfast porridge
- Yogurt parfait
- Gluten-free baked goods
Why Fonio is a Sustainable Grain
While not the oldest cultivated grain, fonio has been cultivated for over 5,000 years in West Africa. It’s a quick-growing crop that grows well in poor soils and dry conditions. It also doesn’t need much input, like fertilizer or water.
As a result, fonio is a great option for food security and smallholder farmers who want to help preserve agricultural biodiversity and cultural identity in these West African countries. (4)
Fonio FAQ’s
Let’s Chat! Have you tried fonio, or have you heard of it? Tell me how you would use it in your own recipes.