Fonio (Steamed Guinean Fonio with Tomato Chicken Sauce)
In short: Tiny fonio grains steamed until light and fluffy like couscous, served with chicken simmered in a tomato and onion sauce. It takes about 1 h 20 min in total and makes 4 servings.
- Prep
- 25 min
- Cook
- 55 min
- Total
- 1 h 20 min
- Servings
- 4
- Difficulty
- Medium
- Calories
- 620 kcal
Fonio is a tiny West African grain, and Guinea is one of the countries where it is grown and eaten most. Cooks rinse it well, steam it twice until the grains are light and separate, then serve it with a spoonful of sauce. This version pairs it with chicken in a simple tomato and onion sauce, a plain everyday meal for lunch or a family dinner.
Instructions
- Put the fonio in a large bowl, cover with cold water and swirl. Let the grit sink for 1 minute, pour off the water and repeat 3 times, then drain in a fine sieve.
- Season the chicken with the salt. Heat the oil in a heavy pan over medium-high heat and brown the chicken for 4 minutes per side. Lift it out.
- Cook the onions in the pan for 6 minutes until soft, then add the garlic and tomato paste for 2 minutes. Add the tomatoes, thyme and whole chili and cook for 8 minutes until thick.
- Return the chicken to the pan with 250 ml water. Cover and simmer for 30 minutes until the chicken reaches 74°C (165°F) and the sauce has thickened.
- While the chicken simmers, bring 3 cm (1 in) of water to a boil under a steamer lined with a clean cloth. Spread the drained fonio on the cloth, cover and steam for 10 minutes.
- Tip the hot fonio into a bowl. Sprinkle with 120 ml water, the oil and the salt, and fluff with a fork to break up lumps.
- Return the fonio to the steamer and steam for 10 minutes more, until the grains are tender and separate. Serve with the chicken and sauce spooned over the top.
Tips
- No steamer? Set a fine sieve over a pot of simmering water, line it with a cloth and cover it with a lid or a large plate.
- Packaged fonio is often pre-cleaned, but a thorough rinse still helps. If you want a quicker method, simmer 1 part fonio in 1 1/4 parts water for 4 minutes, then rest it covered.
Questions and answers
What does fonio taste like?
It has a mild, slightly nutty flavor and a fine, fluffy texture, closer to couscous than to rice. It takes on the taste of whatever sauce it is served with.
Is fonio gluten-free?
Yes, fonio is naturally gluten-free. If you need it for a medical reason, check the label for cross-contamination in the packaging.
Can I substitute couscous for fonio?
Yes, in a pinch. Couscous contains wheat and cooks faster, so just soak it in hot water as the packet directs.
How long does it take to make Fonio (Steamed Guinean Fonio with Tomato Chicken Sauce)?
About 1 h 20 min in total: 25 min of preparation and 55 min of cooking.
How many calories are in Fonio (Steamed Guinean Fonio with Tomato Chicken Sauce)?
About 620 kcal per serving, with 29 g of protein, 64 g of carbohydrates and 27 g of fat. These values are estimates.
Nutrition per serving
| Calories | 620 kcal |
|---|---|
| Protein | 29 g |
| Carbohydrates | 64 g |
| Fat | 27 g |
| Fiber | 5 g |
| Sugar | 6 g |
| Sodium | 980 mg |
Estimated values, calculated from the ingredients.
