Fufu 1

Easy African Fufu Recipe (So Healthy!)

Fufu is a staple food in many countries in West Africa, Central Africa, and the Caribbean. Traditionally it can be made with starchy food like cassava, yams or plantains.

This easy fufu recipe boils cassava and plantains first, and then blend them into a dough-like consistency.

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Finally, it’s shaped into small balls and served with soup, stew, or sauce. So satisfying and delicious!

Fufu is a staple food in many countries in West Africa, Central Africa, and Caribbean. Traditionally it can be made with starchy food like cassava, yams or plantains. This easy fufu recipe boils cassava and plantains first, and then blend them into a dough-like consistency. Finally, it’s shaped into small balls and served with soup, stew, or sauce. So satisfying and delicious! #fufu #AfricanFufu
Healthy African Fufu Recipe

WHAT IS AFRICAN FUFU?

African Fufu, also known as foo-foo, is prepared with boiling, pounded, and molded into spherical balls starchy foods. It’s a popular dish in many African and Caribbean countries, having originated in Ghana.

The traditional method of producing fufu is tough since it involves thoroughly mixing and pounding equal parts of cassava and green plantains with water. We’ve simplified the recipe by boiling the cassava and plantains, then blending them in a food processor or blender before shaping them into little balls.

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HOW TO EAT FUFU

Pinch off a little piece of fufu and roll it between your palms into a small oval ball. Make a small depression in the fufu and scoop up some of the soup or stew with the indentation, then swallow. Yes, I said swallow – there was no chewing involved! Although the “chewing impulse” may kick in, the technique of swallowing fufu can be mastered with practice!

Handwashing is like a rite before consuming any swallow food. Cutlery is not required as long as the hand-washing process is followed.

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Fluffy African Fufu

HOW TO SERVE FOUFOU

To keep its dampness, fufu is frequently served in little balls and wrapped in plastic wrap. It is frequently served with a variety of delectable soups and stews, including Egusi, Ogbono, Vegetable, Peanut, and Okro soup, with each person’s preference.

FUFU WITH PLANTAINS? Do you have to add plantains?

No, to put it bluntly. If you don’t have any plantains, the fufu will still be delicious. However, this is my preferred method of eating fufu. I used cassava and plantains in this recipe. The plantains offer a hint of plantain flavor while reducing the stretchiness of the fufu. You can substitute cassava for the plantains in this recipe; the ingredients and directions remain the same.

Video Recipe: How to make African Fufu

WHY DOES FUFU SMELL?

If the cassava is fermented before being made into fufu, the foofoo will have a rich fermented fragrance. If you don’t, you’ll get a light odor similar to mashed potatoes without the butter:).

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CAN FUFU BE REHEATED?

Yes, you may reheat fufu in the microwave. Any leftover balls can simply be unwrapped and placed in a microwave-safe bowl. Add a splash of water and microwave for 5 minutes, or until heated through, as you would with rice. Stir it with a wooden stirrer until it’s nice and smooth.

West African Fufu - Chef Lola's Kitchen
Delicious African Fufu recipe

IS FUFU HEALTHY?

Foufou has a lot of carbohydrates, some fats, and a little protein. In addition, it contains fiber, vitamins, and minerals such as:

  • Choline is important for nerve and brain function.
  • Potassium is necessary for the proper functioning of the heart, kidneys, and muscles.
  • Antioxidant beta carotene

WHAT DOES FUFU TASTE LIKE?

It’s difficult to define, but it has a very light flavor. It’s a cross between potatoes and sweet potatoes, in my opinion.

DOES FUFU NEED SALT OR ANY OTHER SEASONING?

The answer is a resounding nay! This is a question that a lot of people have asked me repeatedly. Fufu does not require any salt or spice. That’s why you can’t eat fufu by itself; it needs to be paired with a soup or stew.

Fufu served with beef stew in a red bowl.
Simply Delicious African Fufu recipe

INGREDIENTS FOR FUFU RECIPE

  • Cassava, often known as yuca, is a starchy root with a long tuberous root. They’re available in most local supermarkets. Select those that are firm and devoid of imperfections.
  • Plantains — While the classic fufu recipe calls for green unripe plantains, I prefer the texture of those that aren’t entirely green. Avoid plantains with yellow skin and regions of black pots that are ripe or overripe.
  • Water – you’ll need to add some water to get the consistency you want.
  • Salt and pepper are optional, although they enhance the flavor of your fufu.
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Easy African Fufu Recipe Ingredients

HOW TO MAKE FUFU

1. Cassava skin should be peeled and chopped into bits.

2. Plantains should be peeled and chopped into bits.

3. Bring the water to a boil in a big saucepan or pot.

4. Boil for 15-20 minutes, or until cassava and plantain pieces are tender.

5. Using a slotted spoon, transfer the pieces to a food processor or blender. Salt & pepper to taste.

6. Pulse to combine, then add water until the desired consistency is achieved. It’s crucial to only use a minimal amount of water each time.

7. Place the ingredients in a mixing basin.

8. 2 spoons of the mixture, shaped into balls (you can use plastic wrap as the dough is very sticky). Rep with the remaining dough. You’ll get between 8 and 10 fufu balls. Serve with a stew or a soup.

TIPS & TRICKS FOR THE BEST FUFU AFRICAN FOOD

  • Before mixing or crushing, I suggest boiling the cassava and plantains. Because they’ve been boiled, they’re lot easier to handle.
  • After 15 minutes of cooking, check the cassava and plantain with a fork. When they’re soft, remove from the heat.
  • To achieve the desired consistency, slowly add water to the mixture. Your fufu will become too soft if there is too much water in it.
  • Because the fufu is quite sticky, I recommend using plastic wrap to shape it.
  • Other ingredients, such as yam, oats, and cornmeal, can be used instead of cassava and plantain.
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Fufu is a staple food in many countries in West Africa, Central Africa, and Caribbean. Traditionally it can be made with starchy food like cassava, yams or plantains. This easy fufu recipe boils cassava and plantains first, and then blend them into a dough-like consistency. Finally, it’s shaped into small balls and served with soup, stew, or sauce. So satisfying and delicious! #fufu #AfricanFufu
Healthy African Fufu recipe

What to serve with Fufu:

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Easy African Fufu Recipe (So Healthy!)


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  • Author: Emily Roselyn
  • Prep Time: 10 mins
  • Cook Time: 15 mins
  • Total Time: 25 mins
  • Yield: 8 balls

Description

Fufu is a staple food in many countries in West Africa, Central Africa, and Caribbean. Traditionally it can be made with starchy food like cassava, yams or plantains. This easy fufu recipe boils cassava and plantains first, and then blend them into a dough-like consistency. Finally, it’s shaped into small balls and served with soup, stew, or sauce. So satisfying and delicious!


Ingredients

 

  • 1 pound cassava (I used 1 cassava for this recipe)
  • 1 pound plantains It’s best to use the plantains that are not completely ripe. I used 2 plantains for this recipe
  • water
  • salt and pepper to taste

Instructions

 

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Notes

  • Store the individually wrapped fufu in the refrigerator and they’ll last for 4-5 days.
  • Category: Side Dish
  • Method: Hand mix
  • Cuisine: African, Caribbean

Nutrition

  • Serving Size: 8 balls
  • Calories: 160kcal
  • Sugar: 9g
  • Sodium: 10mg
  • Fat: 0g
  • Saturated Fat: 1g
  • Unsaturated Fat: 0g
  • Trans Fat: 0g
  • Carbohydrates: 40g
  • Fiber: 2g
  • Protein: 2g

Keywords: African Fufu, Fufu

Frequently Asked Questions

HOW TO EAT AFRICAN FUFU?

Fufu is traditionally eaten with fingers by pinching off a piece of fufu and rolling it into a bite-sized round ball. The ball can then be dipped into the broth or meat stew. We molded the fufu into small balls for this dish, and you can easily serve them with soup and sauces.

WHAT DOES FUFU TASTE LIKE?

The texture of fufu is smooth, gummy, and sticky, with a mild flavor. It’s very tasty when dipped into a stew or soup. It resembles mashed potatoes in appearance.

HOW LONG DOES FUFU LAST?

Individually wrap these handmade fufu balls with plastic wrap and store in the refrigerator. They’ll last for a week to a week and a half.

WHY IS Y FUFU STICKY?

If it becomes too sticky or thick, add a little water and continue. Like a dens prepared potato, the entire combination should be beautiful and smooth. It should be able to be served in the form of a ball. That is how Fufu is normally served, however I prefer it as a potato alternative side dish.

Alternative Recipes for African Fufu:

Caribbean Fufu Recipe

African Fufu Recipe, in a white bowl
Easy African Fufu Recipe (So Healthy!) 24

Fufu is a dough formed from boiling and crushed starchy ground supplies such plantains, cassava, or malanga—or a mix of two or more. It is a staple dish across most of West Africa.

Enslaved populations carried it to the Americas and adapted it to Caribbean cuisines based on what was available. The word “fufu” originates in the Twi language of Ghana and the Ivory Coast.

It’s spelled foo-foo or fou-fou and meaning “mash” or “mix.”

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West African Plasas and Foo Foo

West African Plasas and Foo Foo Recipe | SideChef
Easy African Fufu Recipe (So Healthy!) 25

This is a Cassava-based West African Chicken, Spinach, Tomato, and Peanut Stew. Plasas is essentially a simple chicken stew, so there isn’t much to say about it. On the other hand, it is unquestionably one of the most delectable chicken meals in the world.

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