RECIPES

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.

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