Fonio is a gluten-free whole grain that grows in West Africa. Similar to cous cous, it cooks quickly. Combine it with fresh mango and crunchy cashews for this simple, plant-based, vegan salad.
What is Fonio?
Fonio is a whole grain that has been used in West African cooking for over 5,000 years. It is used in recipes in Gambia, Senegal, Mali, and Nigeria – just to name a few places. It looks similar to cous cous. Plus, it’s a whole food, plant-based, and vegan. However, it is gluten-free and has more protein than cous cous.
What are Traditional Ways to Cook Fonio?
Traditionally, fonio is used a wide variety of West African recipes. It is usually cooked one of two ways: fluffy or creamy. When cooked fluffy, it is similar to cous cous and quinoa. It is used in salads and pilafs. When cooked creamy, it is often enjoyed as a vegan breakfast cereal called Acha.
How Can I use Fonio in Plant-Based Vegan Recipes?
You can use fonio like you would use quinoa or couscous Use it for a refreshing Plant-Based Tabbouleh. Simmer it with blueberries and cinnamon for satisfying vegan breakfast porridge. Use it to replace bulgur for a gluten-free version of Cabbage Rolls. Or, use it as the main grain for any of your favorite Buddha Bowls.
How do I Cook Fonio without Oil?
Just like cooking quinoa, couscous, bulgur, and other small whole grains, it’s easy to cook fonio without oil. You simply combine the fonio with a plant-based liquid in a dry pan, without oil. Some recipes instruct you to toast fonio first, which adds a slightly nutty flavor. You can do this oil-free, in a dry pan, over medium heat.
What’s the Liquid Ratio for Fonio?
The ratio of liquid to grain for Fonio is 2:1. You want 2 parts of plant-based liquid for 1 part dry fonio. You can use water, vegetable stock, almond milk, or vegan broth to cook the fonio. For more flavor, season the water with spices like granulated garlic, paprika, cumin, turmeric, or cinnamon.
Is Fonio Healthy? Is it a Superfood?
Fonio is incredibly nutritious. Sometimes called a superfood, it is high in vegan protein, heart-healthy fiber, and has a low glycemic index. Fonio is a good source of the essential amino acids, methionine and cystine, which are deficient in most grains. Fonio is a whole grain that can be enjoyed in a whole foods, plant-based diet.
Fonio’s Role in West African Food History
Fonio has a special place in West African life. It is one of the first plants to come to harvest, following a long dry “hungry season”. Plus, fonio has a mythic quality, known in Dogon legend as “the seed of the universe” that began the Big Bang. In Senegal, fonio is planted around the home as an invisible fence keeping out evil spirits.
This little grain has supplied key nutrition and spiritual protection. As its production continues to grow, it may also provide economic stimulus to the West African region. Plus, it is environmentally-friendly, using little water and having a quick harvest.
Is Fonio Gluten-Free?
Yes, fonio is gluten-free. Because of this, it makes a great gluten-free substitute for couscous, bulgur, or other members of the wheat family.
Chef’ Katie’s Plant-Based Cooking Tips
Where to Find Fonio: Fonio is sometimes available in your local grocery store, in the grain aisle near rice and quinoa. It is also available online and in African market.
Frozen Mango: If fresh mangoes aren’t available, you can use diced frozen mango for this recipe. You’ll need about 1 cup diced mango for this recipe.
Nut-Free: For a nut-free version of this recipe, swap out the cashews for toasted coconut flake, pumpkin seeds, or sunflower seeds.
Lower-Fat: For a lower-fat version of this recipe, omit the cashews. Add crunchy texture with diced jicama, raw carrot, bell pepper, or add more cucumber.
Oil-Free Mission: I’m on a mission to get rid of empty calories, and oil is the most calorie-dense food. For this recipe, tahini adds rich, nutty flavor, while also bringing healthy fiber and key nutrients. You can substitute with other roasted nut or seed butter (like almond butter, sunflower seed butter, or even peanut butter). For a less calorie-dense option, omit the tahini and dress the salad with fresh lemon juice.
Fonio cooks quickly, much like cous cous 
Mango, cashews and other fresh veggies add bright colors and flavors 
West African Vegan Fonio Salad with Mango and Cashews – Oil-Free, Plant-Based Gluten-Free Recipe from Plants-Rule
West African Vegan Fonio Salad with Mango and Cashews
- Medium
- Ready in: 15 minutes
- Yield: 8 cups
- 6 servings
If you like this, you’ll love 5-Minute Mango Black Bean Salad, Plant-Based Coconut Mango Tropical Fruit Crumble, Apricot Almond Whole Wheat Couscous, and Quinoa Tabbouleh.
Print Recipe
West African Vegan Fonio Salad with Mango and Cashews
Ingredients
- 1 cup Fonio
- 2 cups water
- ¼ red onion diced
- 1 cup cherry tomatoes halved
- ½ seedless cucumber diced
- 1 mango pitted and diced
- ¼ cup chopped parsley
- ½ lemon juiced
- ½ cup roasted cashews
- ½ teaspoon salt
- Dash of black pepper
Instructions
- To cook the Fonio: In a small pot, combine the fonio 2 cups of water. Cover and bring to a boil. Reduce heat to low for 1 minute. Turn off the heat. Keep covered for 4 more minutes. Then, remove the lid and fluff with a fork. Set aside to let cool. While the fonio cooks, prepare the other salad ingredients.
- To make the West African Vegan Fonio Salad with Mango and Cashews: In a medium bowl, combine all of the other ingredients: diced onion, cherry tomatoes, cucumber, mango, parsley, lemon juice, cashews, salt, and pepper. When the fonio has cooled, add it to the bowl. Toss to combine. Taste to adjust seasoning. Enjoy!
Notes
Nutrition Facts
| Nutrition Facts | |
|---|---|
| Servings 6.0 | |
| Amount Per Serving | |
| calories 253 | |
| % Daily Value * | |
| Total Fat 6 g | 9 % |
| Saturated Fat 1 g | 5 % |
| Monounsaturated Fat 0 g | |
| Polyunsaturated Fat 0 g | |
| Trans Fat 0 g | |
| Cholesterol 0 mg | 0 % |
| Sodium 202 mg | 8 % |
| Potassium 209 mg | 6 % |
| Total Carbohydrate 31 g | 10 % |
| Dietary Fiber 3 g | 10 % |
| Sugars 10 g | |
| Protein 5 g | 9 % |
| Vitamin A | 42 % |
| Vitamin C | 26 % |
| Calcium | 12 % |
| Iron | 4 % |
| * The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA. | |
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