Homemade African Fufu Recipe

June 6, 2021

So satisfying and delicious! No matter where you are, as long as you can find yams you can make your own fufu!

Fufu, African swallow food, is a filling side dish – starchy, dense, smooth, and stretchy that is beloved because it is simple, delicious, satisfying, and easy to prepare. This dish is very common in different African countries but might not be well known to the rest of the world. If you have heard about Fufu on social media and might wonder what Fufu food is and how it is prepared, read this article to learn all about this beloved African food.

African FufuPhoto By Canva
Taste Score: %89
Difficulty Medium
Servings 4 people
Preparation 15 mins
Cooking 25 mins
Total 40 mins

Tips

  • The traditional recipe uses a large Ghanaian wooden mortar, but we can use a food processor or a potato masher. You can use your hands to get the desired texture.
  • You mix 2 to 3 drops of lime to add acidity to your Fufu while blending.
  • You can substitute with plantains, cassava root (yucca), potato flakes, sweet potatoes or semolina, and ground rice.
  • It's essential to add water to the mixture to get your desired consistency. Too much water will make the Fufu too soft.
  • The fufu mixture is very sticky, so you should use plastic wraps when shaping the Fufu.
  • No chewing is required. The art of swallowing Fufu can be mastered with practice.

Ingredients

Directions

  1. Take a medium-sized pot and pour cold water into it.
  2. Peel the yams carefully, cut them into chunks, and place them in the cold water.
  3. Let them boil over high heat for 25 minutes or until they are soft.
  4. Remove the yams from the boiling water and allow them to cool. Reserve one cup of the cooking water.
  5. Now place the yams in a large bowl and add salt, pepper, and olive oil.
  6. Mash and all the ingredients using a food processor until it becomes smooth. The mixture should become sticky and slightly elastic.
  7. Add some of the reserved water and work the dough. Keep working and adding water until you have a springy dough that comes out from the bowl easily.
  8. Shape the Fufu into equal-sized balls and serve with your favorite soup or stew.
Nutrition Facts
Serving Size 1 African Fufu
Serves 4
Amount Per Serving
Calories274
% Daily Value*
Sodium 600 mg26.1%
Potassium 1526 mg32.5%
Protein 3.4 g6.8%
Total Fat 1.5 g1.9%
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

What is Fufu?

"Fufu'' is a Twi language word spoken in Ghana and Ivory coast. It refers to a dough made from boiled and pounded starchy ground provisions like yams, cassava, Malanga, or plantains. There are various recipes for Fufu because each west African country has its own version, like Jamaica, Cuba, and Puerto Rico. Many natives prefer to add animal fats such as bacon, lard, or butter to make it more delicious.

How to Eat Fufu?

Take a small portion of Fufu and mold it into a small oval ball with your palms. Traditionally, Fufu is eaten by pinching it with your fingers and forming it into a bite-sized round ball. Dip the ball into the soup or stew and swallow.

Traditionally, Nigerians eat with their right hand. If you eat at a traditional Nigerian restaurant or have been invited by a Nigerian friend, please remember to eat with your right hand only, even if you are a left-handed person. Wash your hands before eating!

How to Serve Fufu

Fufu brings bites of juicy foods into your mouth. So, it is recommended to serve it with any stew or soup. It is specially served with a Caribbean soup or stew (osso buco, lamb, or chicken), West African palaver, peanut butter soup or traditional soups.

Is Fufu healthy?

Fufu provides some fats, a significant amount of carbs, and protein. It also provides vitamins, fiber, and minerals, such as:

  • Potassium: Useful for kidney, heart, and muscle function
  • Choline: Helps to promote nerve and brain function
  • Beta carotene: A great antioxidant

What does Fufu taste like?

It's hard to describe the taste of this dish. We can say that it has a very mild taste. It's a cross between sweet potatoes and potatoes.

Are You Supposed to Chew Fufu?

No! Traditionally, Fufu is mixed with soup/stew and swallowed without chewing. Swallowing is preferred because its texture is smooth and coated with soup helps it go down quickly and easily. But you need some practice for this if you haven't tasted it before. African people can easily swallow Fufu because they start on this dish when they are very young.

We can't say that it is totally forbidden to chew Fufu. You can chew the Fufu, but remember chewing Fufu might taste bland. You just need to cut it into really small pieces and coat it with the soup before chewing

How to Store Fufu

Any leftover can be stored in the fridge for 4-5 days. Tightly wrap in plastic before storing. Let it come to room temperature before reheating. To reheat, warm it in a microwave or on a stove with a little water.

Can eating fufu help you to gain weight?

Unfortunately, yes. Fufu is a great source of carbohydrates (almost 100g carbs per serving). These carbs provide much energy for kids and teenagers. But it will become hard to burn all the carbs and calories for an adult unless they have a very physically demanding and strenuous job. This will begin to cause weight gain that will become more apparent as you grow older.

Moreover, many African soups are high in fat; so, you are essentially eating a high-carb, high-fat meal. If you eat these kinds of meals several times a week, they can lead to obesity and other health problems.

Can You Eat Fufu On a Keto Diet?

The keto diet is a moderate protein, high fat, and low carb diet. But Fufu is very high in carbs, you cannot eat it regularly on the keto diet. However, you can cut down the carbs without sacrificing taste by eating low-carb versions of Fufu.

Here are some great low carb alternatives:

  • Almond Fufu
  • Coconut Fufu
  • Cabbage Fufu
  • Cauliflower Fufu
  • Eggplant Amala Fufu

If you want a side dish for your soups and stews, Fufu is an excellent option. It provides you enough energy for the whole day, and your whole family will like it.

Did you make this recipe?

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