Pumpkin salad with fonio
for 2 persons
- 150g Symfonio Fonio
- 350g chickpeas
- 1 tsp ras el hanout
- 25g almond shavings
- 200g carrots
- 400g sliced pumpkin
- 1 yellow pepper
- 0.5 orange, juice
- fresh mint
- oil
- salt and pepper
Heat a dry frying pan and toast the almond shavings until light brown. Remove from the pan and set aside.
Rinse the chickpeas in a sieve under the tap and drain well (or pat dry). Heat oil in the pan and fry the chickpeas for 10 minutes over a medium heat. Shake the pan regularly and season with ras el hanout, salt and pepper.
Bring a pan with water and a pinch of salt (or stock) to the boil. Add the fonio to the boiling water and cook for 5 minutes. Drain well in a sieve and set aside, covered, for at least another 5 minutes. Drizzle with oil and stir with a fork.
Meanwhile, bring a pan of water and a pinch of salt to the boil. Wash or peel the carrot and cut into small cubes. Cook the sliced pumpkin together with the carrot for 10-15 minutes. Drain the water and leave to evaporate.
Wash the pepper, remove the seeds and cut the flesh into strips.
Mix the fonio with carrot, pumpkin, peppers and chickpeas. Sprinkle with orange juice and season with salt and pepper. Sprinkle the almond shavings on top and finish with finely chopped mint.
FONIO COUSCOUS SALAD
for 2 persons
- 100 g Symfonio Fonio
- 300 ml hot water
- 1 yellow bell pepper
- 1 medium zucchini
- 6 Roma cherry tomatoes
- 2 sprigs of mint
- 2 sprigs of basil
- bunch of chives
- extra vergin olive oil
- half a chili pepper
- half a clove of garlic
- salt
Roast half a bell pepper under the grill or over a flame, turning every now and then until the skin is blackened and the bell pepper soft. Let cool in a paper bag.
Roast the fonio in a pan for a minute over high heat, then add two tablespoons of oil and roast for another minute over medium heat.
Add the hot water to the fonio, add salt and cook for another 3 minutes, stirring until the water is absorbed.
Let the fonio stand for another 5 minutes. Then loosen with a fork.
Cut the remaining bell pepper, zucchini and tomatoes into small cubes and put everything in a bowl. Chop the basil leaves and chives and add them to the vegetables.
Peel the chilli, remove the seeds and add a few chopped pieces of chilli to the vegetables, season with extra virgin olive oil and salt. Mix well.
Put the rest of the chilli together with the mint leaves, a pinch of salt and a dash of extra vergin olive oil in the blender. Mix until you get a soft and smooth cream (add a little water if necessary).
Add the pepper cream to the fonio couscous and mix well.
Mix the fonio couscous with the other vegetables. Season if necessary. Leave in the fridge for at least an hour so that it takes on flavor. Take it out 30 minutes before dinner.
FONIO VEGGIE BURGERS
for 4 large burgers
- 150 g Symfonio Fonio
- 400 ml hot water with salt, or stock
- 1 large eggplant
- 2 tablespoons of chickpea flour
- fresh parsley
- 1 clove of garlic
- curry powder
- olive oil
Wash the eggplant and cut it in half vertically. Cut small slices into the peel with a sharp knife and bake in the oven at 180 ° C for about half an hour or until the pulp is soft. In the meantime, roast the fonio in a frying pan for about 2 minutes
Add two tablespoons of oil and fry a little longer.
Quickly add hot and salted water or stock. Cook for a few more minutes and remove fonio from the heat as soon as the water is absorbed. Leave covered.
When the eggplant is ready, scoop out the flesh with a spoon, mash it with a fork and add to the fonio.
Add the crushed garlic, curry powder, salt and chopped parsley.
Add some chickpea flour and mix well for a perfectly homogeneous mixture, season with salt if necessary.
Add more flour if the mixture is not firm enough. Put in the fridge for 10 minutes. Then form four burgers, possibly with baking paper on top and underneath.
Fry in a non-stick pan, with a drizzle of oil, the burgers for a few minutes on each side (they
must brown well) over low heat.
You can also bake them in the oven. Then place the burgers on a sheet of baking paper, season with a little oil and bake them in the oven at 200 ° for about 20 minutes. Turn the burgers after 10 minutes.
TACOS FILLED WITH FONIO
for 4 tacos
- 75 g Symfonio Fonio
- 200 ml hot water
- half a white onion
- 1 large carrot
- 1 large zucchini
- 1 yellow pepper
- 1 bag of Amaizin taco seasoning
- 5 cherry tomatoes
- 75 g cooked lentils
- extra vergin olive oil
- salt and pepper
- 1 sprig of parsley
- 2 tablespoons of sour cream
- 4 Amaizin tacos
First boil the fonio separately with 200 ml of hot water, 2 tablespoons of olive oil, salt and pepper for 2-3 minutes and let stand covered.
Cut the washed carrot, bell pepper and zucchini into small cubes and halve the cherry tomatoes. Chop the onion coarsely and fry it in a pan with a generous spoonful of olive oil.
Immediately add the carrot and bell pepper and after a few minutes the zucchini.
Cook on low heat and add the taco seasoning.
Add the lentils and cherry tomatoes to the sauce, simmer for 1-2 minutes and add the fonio. Pour in a little hot water to dilute if necessary and season with salt and pepper.
Add the chopped parsley with 2 tablespoons sour cream and a dash of extra vergin olive oil.
Heat the tacos, fill them with the vegetable and fonio mixture and serve immediately.
FONIO BREAKFAST
for 2 persons
- 75 g Symfonio Fonio
- 200 ml hot water
- 1/2 cup of cranberries
- 1/2 cup of raisins
- 1 tablespoon of baobab powder
- 200 ml almond milk
- 1 teaspoon of palm sugar
- 1 teaspoon of cinnamon
- 1/4 cup of chopped and roasted nuts
- 1/2 cup of blueberries
- 1 sliced banana
Boil the fonio with the hot water and a pinch of salt for 3 minutes and let it stand for 5 minutes.
Mix the cranberries and raisins with the almond milk and baobab powder and let stand for 5 minutes.
Add the palm sugar and cinnamon and stir well.
Mix everything with the fonio. Add the berries and banana and sprinkle the chopped nuts on top.
FONIO SALAD WITH MANGO
for 2 persons
- 75 g Symfonio Fonio
- 200 ml hot water
- juice of ½1/2 lemon
- freshly ground black pepper
- 1/4 cube of vegetarian stock
- 70 ml extra virgin olive oil
- 10 sprigs of chopped parsley
- 10 sprigs of finely chopped mint
- 1 ripe mango in cubes
- 1 roma tomato in cubes
- cashews or walnuts
- chili flavoured oil
Boil the fonio with hot water for 3 minutes and let it rest for 5 minutes, then loosen with a fork.
Mix the lemon juice and pepper with the crumbled stock cube.
Whisk with a whisk or blender, add the oil.
Mix the fonio with the parsley, mint, mango and tomato. Add the dressing to the fonio.
Mix the nuts with some chili oil and put on top of the fonio.
Serve lukewarm.
FONIO BURGERS WITH KIDNEY BEANS
for 4 persons
- 150 g Symfonio Fonio
- 500 ml hot water
- 100 g cooked red kidney beans
- thyme
- coriander powder
- salt and pepper
- 1 egg
- 1/4 cup of sunflower oil
- 50 g breadcrumbs
- Barbecue sauce
Roast the fonio in a pan over high heat for a few minutes, add a dash of oil and roast for another minute.
Add the hot water and cook for 3 minutes until the water is absorbed, then let it stand for another 5 minutes.
Loosen the fonio with a fork, put it in a bowl and mix with the kidney beans and the spices until you get an easy to form mixture.
Beat the egg and put in a bowl.
Use your hands to form balls weighing approximately 60-70 g.
Dip them in the beaten egg and then run them through the breadcrumbs. Flatten them like burgers. Heat a pan with plenty of sunflower oil, fry the burgers on both sides until golden brown.
Drain on kitchen paper and serve with the barbecue sauce.
FONIO COOKIES
for 20 cookies
- 80 g Symfonio Fonio
- 150 ml tigernut milk
- 80 g rice flour
- 170 g tigernut flour
- 80 g brown sugar – sucanat
- 80 g margarine or butter
- 1 egg
- 1/2 teaspoon fine salt
- 1 teaspoon cinnamon powder
- 120 g dates cut into pieces
Sprinkle the Fonio in a non-stick pan and roast for a minute over high heat. Add the tigernut milk, stir and cook for another 3 minutes until the milk is absorbed, let it stand on low heat. Place the Fonio in a large flat dish and separate with a fork. Let it cool down.
Beat the butter with the brown sugar until soft. Add the egg and beat again to mix into a dough.
Add the cooked fonio, tigernut flour, rice flour, cinnamon powder and salt. Mix with a spatula all the ingredients together.
Add the chopped dates to the mixture.
Preheat the oven to 200 ° C and place a sheet of baking paper on the tray.
Shape the dough into balls with an ice cream scoop and place them on the baking paper. Slightly flatten each ball to get 1/2 inch high round cookies.
Place the baking tray in the hot oven and bake the cookies for 30/45 minutes or until golden brown, turning if necessary.
Remove the baking tray from the oven and let the cookies cool completely before eating.
FONIO CASSEROLE WITH PUMPKIN
for 4 persons
- 75 g Symfonio Fonio
- 200 ml hot water with salt or stock
- 1 soup bowl diced pumpkin
- 1 soup bowl coarse cut onion
- 2 tablespoons of curry powder
- 1 teaspoon of grated ginger
- 1/2 tin of chickpeas, rinsed
- 100 ml vegetable stock
- juice of 1/2 lemon
- 1 tablespoon of harissa
- 2 tablespoons of pomegranate seeds
- 10 sprigs of finely chopped parsley
- 10 sprigs of finely chopped mint
- 100 g crumbled feta
- 2 tablespoons of olive oil
- pepper and salt
First boil the fonio separately with 200 ml of hot water or stock, 2 tablespoons of olive oil, for 2-3 minutes and let stand covered.
Fry the pumpkin and onions for 8 minutes, stirring continuously, in the oil.
Add the curry powder and fry for another 5 minutes while stirring.
Reduce the heat and add the chickpeas, grated ginger and stock.
Add the fonio with the parsley, mint, harissa, pomegranate seeds and lemon. Let it cool down for a while and season with salt and pepper if necessary.
Transfer the mixture to a baking dish and sprinkle the feta on top.
Place in a preheated oven at 180 ° – 200 ° C for 10-15 minutes until the feta is colored.
FONIO SPINACH
for 4 persons
- 100g fonio
- 300ml vegetable stock
- 1 tablespoon olive oil
- 1 onion, finely chopped
- 2 cloves garlic, finely chopped
- 400g fresh spinach
- 1 teaspoon cumin
- sunflower seeds
- Salt and pepper to taste
- Optional: lemon juice for extra flavour
Cook the fonio according to the instructions and set aside covered
Heat the olive oil in a large frying pan over medium heat.
Add the finely chopped onion and fry until soft and translucent.
Add the finely chopped garlic and fry for another minute.
Add the spinach to the pan and stir-fry until wilted.
Season with cumin, salt and pepper. If desired, add a dash of lemon juice for an extra fresh flavour.
Fry for a few more minutes to allow the flavours to blend.
Divide the fonio over the plates, spoon the spinach sauce over it and garnish with sunflower seeds.
FONIO SALMON
for 4 persons
- 100 g fonio
- 300 ml water
- 2 salmon fillets
- 500 g asparagus
- 2 tablespoons olive oil
- 1 clove garlic, finely chopped
- 1 teaspoon lemon juice
- Salt and pepper to taste
- Fresh herbs to taste (e.g. dill, parsley)
Cook the fonio according to the instructions. Set aside.
Cook the asparagus until al dente and set aside.
Heat the olive oil in a frying pan over medium heat.
Cook the salmon fillets for about 3-4 minutes on each side, or until cooked through and easily flake with a fork.
Add the garlic, lemon juice, salt and pepper to the pan with the salmon, cook for a further 1-2 minutes to combine the flavours.
Remove the pan from the heat and set aside.
Fluff the cooked fonio with a fork.
Divide the fonio over the plates and place the fried salmon fillets on top.
Divide the asparagus over the plates next to the fonio.
Garnish with fresh herbs to taste, such as dill or parsley.
Serve the fonio with salmon warm as a main course.
FONIO PESTO
for 4 persons
- 100 g fonio
- 300 ml water
- 100 g feta cheese
- cherry tomatoes
- 120 g pesto
Cook the fonio according to the instructions. Set aside and let it cool.
Cut the tomatoes into pieces.
Cut the feta into small cubes.
Add the tomatoes, feta and pesto to the fonio in a bowl and mix gently.
Serve the fonio pesto cold.
POKE BOWL
for 4 persons
- 100g fonio
- 300 ml water
- 1 teaspoon salt
- 25ml soy sauce,
- 2 teaspoons toasted sesame oil
- 2 tablespoons mirin or rice vinegar
- 1 teaspoon granulated sugar
- Crushed red pepper, (optional)
- 2 teaspoons sesame seeds
- 30 ml spicy mayonaise
Toppings
- 50 g seaweed salad
- 50 g cooked, shelled edamame
- 1 small ripe avocado, chopped
- 1 mango, diced into cubes
- 1 small cucumber, sliced or diced
- 2 radishes, thinly sliced
In a medium bowl, combine the soy sauce, sesame oil, mirin, sugar and crushed red pepper.
Add sesame seeds and avocado, gently tossing to combine. Cover and refrigerate to chill and marinate, for at least 1 hour.
Prepare the fonio and let stand covered.
Mix the vinegar and salt in a saucepan over medium heat. Stirring, until the salt dissolves
Put the fonio to a large bowl. Spread the vinegar mixture on top and fold it into the fonio. Set aside to cool to room temperature, about 30 minutes.
Remove the poke from the fridge, taste and season with crushed pepper, if needed.
Make the poke bowls with the poke, fonio, toppings of choice and spicy mayo.
FONIO VEGGIE SALAD
for 4 persons
- 100g fonio
- 300ml water
- 1 cucumber, cut into small cubes
- 1 red pepper, cut into small cubes
- 1 red onion, finely chopped
- 1/4 cup fresh chopped coriander,
- Juice of 1 lemon
- 2 tablespoons olive oil
- Salt and pepper to taste
Cook fonio according to instructions. Let cool.
In a salad bowl, combine cooked fonio, cucumber, red pepper, red onion and fresh coriander.
In a small bowl, make a dressing of lemon juice, olive oil, salt and pepper.
Pour dressing over fonio salad and mix well to coat all ingredients.
Taste and season with more salt and pepper if needed.
FONIO CAKE
for 4 persons
- 100 g fonio
- 2 eggs
- 100 g butter
- 200 g sugar
- Cinnamon to taste
- 200 ml yoghurt
- 300 ml water/milk/oat milk
- Forest fruits or red fruit
Preheat the oven to 180°C and grease a cake tin with butter.
Melt the butter and beat the eggs and sugar in a large bowl until fluffy.
Add the melted butter, fonio, cinnamon and yoghurt, water/milk and mix well.
Pour the batter into the cake tin and spread evenly.
Add the fruit and press lightly.
Bake the cake in the preheated oven for 30-35 minutes until golden brown and firm.
Let the cake cool completely before removing it from the tin.
Serve as a dessert or pastry.
FONIOTO
for 4 persons
- 100g fonio
- 2 tablespoons olive oil
- 1 onion, finely chopped
- 2 cloves garlic, finely chopped
- 1 cup mushrooms, sliced
- 250ml vegetable stock
- 50ml white wine
- 50g grated Parmesan cheese
- Salt and pepper to taste
- Fresh herbs such as parsley or basil (for garnish)
Heat olive oil in a large pan over medium heat.
Fry onion until soft and translucent.
Add garlic and mushrooms and fry until mushrooms are soft.
Add fonio and white wine and stir until absorbed
Add vegetable stock and continue stirring until boiling.
Simmer gently for a further 5 minutes.
Stir in grated Parmesan cheese and season with salt and pepper.
Serve fonioto warm and garnish with fresh herbs if desired.