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Healthy Recipes using Steel-Cut Fonio

Citrus Herb Fonio Salad

A refreshing salad featuring steel-cut fonio, vibrant citrus fruits, and fresh herbs, perfect for a light lunch or side dish.

Ingredients
  • 1 cup steel-cut fonio
  • 2 cups water
  • 1 orange, segmented
  • 1 grapefruit, segmented
  • 1/4 cup fresh mint, chopped
  • 1/4 cup fresh parsley, chopped
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • Salt and pepper to taste
Instructions
  1. In a saucepan, bring water to a boil and add steel-cut fonio. Reduce heat and simmer for 20 minutes until tender.
  2. In a large bowl, combine the cooked fonio, citrus segments, mint, and parsley.
  3. Drizzle with olive oil and lemon juice, season with salt and pepper, and toss to combine.

Savory Fonio Breakfast Bowl

Start your day with a nutritious breakfast bowl featuring steel-cut fonio, sautéed vegetables, and a poached egg.

Ingredients
  • 1 cup steel-cut fonio
  • 2 cups vegetable broth
  • 1 cup spinach, chopped
  • 1/2 bell pepper, diced
  • 1/4 onion, diced
  • 1 egg
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. Cook fonio in vegetable broth according to package instructions.
  2. In a skillet, heat olive oil and sauté onion and bell pepper until soft. Add spinach and cook until wilted.
  3. Serve fonio topped with sautéed vegetables and a poached egg, seasoned with salt and pepper.

Fonio and Black Bean Tacos

Delicious tacos filled with steel-cut fonio, black beans, and fresh toppings for a healthy twist on a classic favorite.

Ingredients
  • 1 cup steel-cut fonio
  • 2 cups water
  • 1 can black beans, rinsed and drained
  • 8 corn tortillas
  • 1 avocado, sliced
  • 1/2 cup salsa
  • 1/4 cup cilantro, chopped
  • Lime wedges for serving
Instructions
  1. Cook fonio in water according to package instructions.
  2. Warm the corn tortillas in a skillet or microwave.
  3. Assemble tacos with fonio, black beans, avocado, salsa, and cilantro. Serve with lime wedges.

Fonio-Stuffed Bell Peppers

Colorful bell peppers stuffed with a savory mix of steel-cut fonio, vegetables, and spices, baked to perfection.

Ingredients
  • 1 cup steel-cut fonio
  • 2 cups vegetable broth
  • 4 bell peppers, halved and seeded
  • 1 zucchini, diced
  • 1/2 cup corn
  • 1 teaspoon cumin
  • 1 teaspoon paprika
  • Salt and pepper to taste
Instructions
  1. Preheat oven to 375°F (190°C). Cook fonio in vegetable broth according to package instructions.
  2. In a bowl, mix cooked fonio with zucchini, corn, cumin, paprika, salt, and pepper.
  3. Stuff bell pepper halves with fonio mixture and place in a baking dish. Bake for 25-30 minutes until peppers are tender.

Fonio and Vegetable Stir-Fry

A quick and healthy stir-fry featuring steel-cut fonio and a variety of colorful vegetables, perfect for a weeknight dinner.

Ingredients
  • 1 cup steel-cut fonio
  • 2 cups water
  • 1 cup broccoli florets
  • 1 cup bell pepper, sliced
  • 1 carrot, julienned
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 1 teaspoon ginger, grated
Instructions
  1. Cook fonio in water according to package instructions.
  2. In a large skillet, heat sesame oil and sauté ginger, broccoli, bell pepper, and carrot until tender.
  3. Add cooked fonio and soy sauce, stirring to combine. Cook for an additional 2-3 minutes.

Fonio Porridge with Berries

A warm and comforting breakfast porridge made with steel-cut fonio, topped with fresh berries and a drizzle of honey.

Ingredients
  • 1 cup steel-cut fonio
  • 4 cups almond milk
  • 1 cup mixed berries (blueberries, strawberries, raspberries)
  • 2 tablespoons honey or maple syrup
  • 1 teaspoon cinnamon
  • Pinch of salt
Instructions
  1. In a saucepan, combine fonio, almond milk, and salt. Bring to a boil, then reduce heat and simmer for 20 minutes.
  2. Stir in cinnamon and sweetener of choice.
  3. Serve warm topped with mixed berries.

Fonio and Chickpea Salad

A protein-packed salad featuring steel-cut fonio and chickpeas, tossed with a zesty lemon dressing for a healthy meal.

Ingredients
  • 1 cup steel-cut fonio
  • 2 cups water
  • 1 can chickpeas, rinsed and drained
  • 1/2 cucumber, diced
  • 1/4 red onion, diced
  • 2 tablespoons olive oil
  • Juice of 1 lemon
  • Salt and pepper to taste
Instructions
  1. Cook fonio in water according to package instructions.
  2. In a large bowl, combine cooked fonio, chickpeas, cucumber, and red onion.
  3. Drizzle with olive oil and lemon juice, season with salt and pepper, and toss to combine.

Spicy Fonio and Sweet Potato Cakes

Crispy cakes made from steel-cut fonio and sweet potatoes, flavored with spices for a delicious appetizer or snack.

Ingredients
  • 1 cup steel-cut fonio
  • 2 cups water
  • 1 medium sweet potato, cooked and mashed
  • 1/2 teaspoon chili powder
  • 1/2 teaspoon cumin
  • 1/4 cup green onions, chopped
  • Salt and pepper to taste
  • Olive oil for frying
Instructions
  1. Cook fonio in water according to package instructions and let cool.
  2. In a bowl, mix cooked fonio, mashed sweet potato, spices, and green onions. Form into patties.
  3. Heat olive oil in a skillet and fry patties until golden brown on both sides.

Fonio and Kale Soup

A nourishing soup made with steel-cut fonio, kale, and a variety of vegetables, perfect for a healthy dinner option.

Ingredients
  • 1 cup steel-cut fonio
  • 4 cups vegetable broth
  • 2 cups kale, chopped
  • 1 carrot, diced
  • 1 celery stalk, diced
  • 1/2 onion, diced
  • 2 cloves garlic, minced
  • Salt and pepper to taste
Instructions
  1. In a large pot, sauté onion, garlic, carrot, and celery until softened.
  2. Add vegetable broth and bring to a boil. Stir in fonio and cook for 15 minutes.
  3. Add kale and simmer for an additional 5 minutes. Season with salt and pepper before serving.