Black Fonio
Digitaria exilisClinical Encyclopedia
Black Fonio provides 378 kcal, 12.5g of protein, 74g of carbohydrates, and 6g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.
Black fonio is a highly nutritious ancient grain native to West Africa, known for its rich amino acid profile and gluten-free properties. It is a versatile grain that can be used in various culinary applications.
Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Complete Micronutrient Breakdown
Detailed concentration of essential micronutrients per 100g serving.
Vitamins
Minerals
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Rinse thoroughly before cooking to remove any impurities. Cook in a ratio of 1 part fonio to 2 parts water for about 10-15 minutes until fluffy.
Smart Selection & Storage
Choose fonio that is clean, dry, and free from any foreign materials. Look for packaging that is intact and properly sealed.
Store fonio in an airtight container in a cool, dry place to extend its shelf life.
Myths vs Realities
Healthy Recipes
Black Fonio Salad with Avocado and Citrus Dressing
A vibrant and refreshing salad featuring black fonio, creamy avocado, and a zesty citrus dressing, perfect for a light lunch or side dish.
- 1 cup cooked black fonio
- 1 ripe avocado, diced
- 1 cup cherry tomatoes, halved
- 1/2 cucumber, diced
- 1/4 cup red onion, finely chopped
- Juice of 1 lime
- 2 tablespoons olive oil
- Salt and pepper to taste
- 1. In a large bowl, combine the cooked black fonio, avocado, cherry tomatoes, cucumber, and red onion.
- 2. In a small bowl, whisk together lime juice, olive oil, salt, and pepper.
- 3. Pour the dressing over the salad, toss gently, and serve chilled.
Spiced Black Fonio and Vegetable Stir-Fry
A colorful stir-fry packed with seasonal vegetables and spiced black fonio, offering a nutritious and satisfying meal.
- 1 cup cooked black fonio
- 1 bell pepper, sliced
- 1 carrot, julienned
- 1 zucchini, sliced
- 2 cloves garlic, minced
- 1 tablespoon soy sauce
- 1 tablespoon sesame oil
- 1 teaspoon ginger, grated
- 1. Heat sesame oil in a large skillet over medium heat, add garlic and ginger, and sauté for 1 minute.
- 2. Add bell pepper, carrot, and zucchini; stir-fry for 5-7 minutes until tender.
- 3. Stir in the cooked black fonio and soy sauce, mixing well, and cook for an additional 2 minutes before serving.
Black Fonio Breakfast Bowl with Berries and Nuts
Start your day right with a nutritious breakfast bowl featuring black fonio, fresh berries, and crunchy nuts for a wholesome meal.
- 1/2 cup cooked black fonio
- 1/2 cup mixed berries (blueberries, strawberries)
- 2 tablespoons almond butter
- 1 tablespoon chopped nuts (walnuts, almonds)
- 1 teaspoon honey or maple syrup
- 1. In a bowl, place the cooked black fonio as the base.
- 2. Top with mixed berries, almond butter, and chopped nuts.
- 3. Drizzle with honey or maple syrup and enjoy warm or cold.
Black Fonio and Chickpea Patties
These protein-packed patties combine black fonio and chickpeas, seasoned with herbs and spices, perfect for a healthy snack or main dish.
- 1 cup cooked black fonio
- 1 cup canned chickpeas, drained and rinsed
- 1/4 cup parsley, chopped
- 1 teaspoon cumin
- 1 teaspoon paprika
- Salt and pepper to taste
- Olive oil for frying
- 1. In a bowl, mash the chickpeas and mix in the cooked black fonio, parsley, cumin, paprika, salt, and pepper.
- 2. Form the mixture into patties.
- 3. Heat olive oil in a skillet over medium heat and fry the patties for 3-4 minutes on each side until golden brown.
Black Fonio Stuffed Bell Peppers
Colorful bell peppers filled with a savory mixture of black fonio, vegetables, and spices, baked to perfection for a wholesome meal.
- 4 bell peppers, halved and seeded
- 1 cup cooked black fonio
- 1 cup diced tomatoes
- 1/2 onion, chopped
- 1 teaspoon oregano
- Salt and pepper to taste
- 1/2 cup shredded cheese (optional)
- 1. Preheat the oven to 375°F (190°C).
- 2. In a bowl, mix the cooked black fonio, diced tomatoes, onion, oregano, salt, and pepper.
- 3. Stuff the bell pepper halves with the mixture, place in a baking dish, and top with cheese if desired. Bake for 25-30 minutes.
Black Fonio and Spinach Soup
A nourishing and hearty soup made with black fonio, fresh spinach, and aromatic herbs, perfect for a cozy meal.
- 1 cup cooked black fonio
- 4 cups vegetable broth
- 2 cups fresh spinach
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 teaspoon thyme
- Salt and pepper to taste
- 1. In a pot, sauté onion and garlic until translucent.
- 2. Add vegetable broth, thyme, and bring to a boil.
- 3. Stir in the cooked black fonio and spinach, simmer for 10 minutes, and season with salt and pepper before serving.
Black Fonio Energy Bars
These no-bake energy bars are packed with black fonio, nuts, and dried fruits, making them a perfect snack for on-the-go energy.
- 1 cup cooked black fonio
- 1/2 cup dates, pitted
- 1/2 cup nuts (almonds, cashews)
- 1/4 cup honey or maple syrup
- 1/4 cup dried fruits (raisins, cranberries)
- 1/2 teaspoon vanilla extract
- 1. In a food processor, blend dates and nuts until finely chopped.
- 2. Add cooked black fonio, honey, dried fruits, and vanilla; pulse until combined.
- 3. Press the mixture into a lined baking dish, refrigerate for 2 hours, and cut into bars.
Black Fonio Tabbouleh
A healthy twist on the classic tabbouleh, using black fonio instead of bulgur, mixed with fresh herbs and vegetables for a refreshing dish.
- 1 cup cooked black fonio
- 1 cup parsley, finely chopped
- 1/2 cup mint, finely chopped
- 1/2 cucumber, diced
- 1/2 cup tomatoes, diced
- Juice of 1 lemon
- 2 tablespoons olive oil
- Salt and pepper to taste
- 1. In a large bowl, combine the cooked black fonio, parsley, mint, cucumber, and tomatoes.
- 2. In a small bowl, whisk together lemon juice, olive oil, salt, and pepper.
- 3. Pour the dressing over the salad, toss well, and serve chilled.
Black Fonio Pancakes with Maple Syrup
Delicious and fluffy pancakes made with black fonio, served with fresh fruit and a drizzle of maple syrup for a wholesome breakfast.
- 1 cup black fonio flour
- 1 cup almond milk
- 1 tablespoon baking powder
- 1 tablespoon honey or maple syrup
- 1/2 teaspoon vanilla extract
- Pinch of salt
- 1. In a bowl, mix black fonio flour, baking powder, and salt.
- 2. In another bowl, whisk together almond milk, honey, and vanilla extract.
- 3. Combine wet and dry ingredients, stir until smooth, and cook on a hot griddle until bubbles form. Flip and cook until golden.
Black Fonio and Roasted Vegetable Bowl
A hearty bowl filled with roasted seasonal vegetables and black fonio, drizzled with a tahini dressing for a nutritious meal.
- 1 cup cooked black fonio
- 2 cups mixed vegetables (carrots, zucchini, bell peppers)
- 2 tablespoons olive oil
- Salt and pepper to taste
- 2 tablespoons tahini
- Juice of 1 lemon
- 1. Preheat the oven to 400°F (200°C). Toss vegetables with olive oil, salt, and pepper, and roast for 20-25 minutes.
- 2. In a bowl, mix tahini and lemon juice with a little water to thin.
- 3. Serve the roasted vegetables over the black fonio and drizzle with tahini dressing.
Frequently Asked Questions (FAQ)
What is fonio?
Fonio is an ancient grain from West Africa, known for its nutritional benefits and versatility in cooking.
Is fonio gluten-free?
Yes, fonio is naturally gluten-free, making it suitable for those with gluten intolerance.
How do you cook fonio?
To cook fonio, use a 1:2 ratio of fonio to water, bring to a boil, then simmer for about 10-15 minutes.
What are the health benefits of fonio?
Fonio is rich in protein, fiber, and essential amino acids, supporting digestive health and providing sustained energy.
Can fonio be used in baking?
Yes, fonio flour can be used in baking as a gluten-free alternative to wheat flour.
How should fonio be stored?
Store fonio in a cool, dry place in an airtight container to maintain freshness.
Is fonio suitable for weight loss?
Yes, its high fiber content can help promote satiety and support weight management.
Where can I buy fonio?
Fonio can be found in health food stores, specialty grocery stores, and online retailers.