I didn’t go looking for Fonio—Fonio found me. Pronounced phon-yo, this ancient grain wasn’t even on my radar until a last-minute online grocery run. My mission was simple: restock my pantry essentials. But the quinoa was out of stock. And if you’ve been leaning into plant-based eating like I have, you know that running out of quinoa is basically an emergency!
Quinoa has been my go-to for years. It’s high in protein, rich in fiber, and loaded with nutrients. Which makes it perfect for someone like me who has been leaning away from meat. Plus, quinoa is great in soups, salads and solo. Peppers and onions take it to the next level. Brown rice is another favorite. But if I’m being honest–before Black Girls Eat, I was not really that grain savvy. I was stuck in a rut and buying the same grains month after month.
That’s when I saw it: a bag with a bold map of Africa on the front and a name I’d never seen before. Fonio. I did a little research and was impressed with its nutritional profile. I was in!
A Quick Fonio 101
The teacher in me—because yes, once an educator—always an educator–couldn’t resist doing more research. 20 minutes later, I was down the Fonio rabbit hole.
Fonio is a whole grain and it’s considered a heritage grain–dating back over 5,000 years. The grain is native to West Africa and is believed to be one of the oldest cultivated grains on Earth. It has been a food staple for many generations.
Fonio is often called a “miracle grain.” It is resilient. It thrives where water is limited, matures in just a few weeks, and grows even when the soil is not the greatest. I’m from the Bronx so I respect that kind of resilience.
Cooking with Fonio
Don’t say I didn’t warn you. Fonio cooks fast. Like really fast. Brown rice takes about 30 minutes. Quinoa takes about 15 minutes; Fonio? Try five. And yes, I burned my first pot of quinoa because I thought it took 30 minutes like my brown rice did. Cooking fonio only took a quick simmer, some broth and boom….it was done. The end result was soft and fluffy.
I would describe the flavor as mild and almost nutty. Since I bought my first bag, I have moved past lunch and dinner with my fonio. I recently added some cinnamon, walnuts and oat milk to a bowl and was impressed with my new breakfast treat. You have my permission to try it. You are welcome!
If you’re looking for recipe inspiration, I highly recommend checking out cookbooks by Chef Pierre Thiam. He’s the co-founder of Yolélé. His company has been working to bring Fonio to a wider audience while supporting sustainable farming practices in West Africa.
Check out Chef Thiam below as he breaks down Fonio’s potential, not just in the kitchen, but in the world. Watch and find out how choosing Fonio supports African farmers and helps preserve traditional agricultural knowledge. That’s a win for our plates and the planet.
Why Fonio Belongs in More Kitchens
Getting more plants on your plate actually expands your food vocabulary. We don’t have to meal prep ourselves into a coma. It’s easy to fall into a food routine. I know, trying new things can be scary. Pushing against the foods you know to explore foods that you don’t takes a little shopper’s courage. But I believe that we gotta shake up our grain game. For me, discovering new plant-based foods like fonio was a reminder that there’s a whole world of ingredients out their just waiting for me. And it’s waiting for you too!
Getting more plants on your plate actually expands your food vocabulary. We don’t have to meal prep ourselves into a coma. It’s easy to fall into a food routine. I know, trying new things can be scary. Pushing against the foods you know to explore foods that you don’t takes a little shopper’s courage. But I believe that we gotta shake up our grain game.
Tips for Using Fonio in Your Cooking
If you’re ready to give Fonio a try, here are a few quick tips to get started:
- Use it like couscous: Steam or fluff it up and use it as a side dish.
- Make a grain bowl: Layer Fonio with roasted veggies, beans, and a creamy tahini dressing.
- Try a porridge: Cook it with plant milk, cinnamon, and fruit for a cozy breakfast.
- Swap it into stir-fry: Just like rice or quinoa, it holds up well in a wok.
My Final Thoughts? Make Room for A Grain Worth Celebrating
Finding fonio was a happy accident, but it’s quickly become a staple in my kitchen. I like the idea of introducing new flavors to my plate. I also appreciate the plant powered punch that comes from fonio. So if you are feeling like you are in a grain rut, give Fonio a try. Let me know how it goes!
LA is a plant based advocate from the Bronx. She is exploring new grains like fonio and having fun remixing her plate. Want to Stay Connected?
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Coconut Fonio with Turmeric, Peppers and Onions
Ingredients
- 1 Cup of Fonio
- 1 Cup of Vegetable Broth
- 1 Cup of Coconut Milk
- 1/2 Cup of Sliced Onions
- 1/2 Cup of Sliced Red Pepper
- 1 Tbs Minced Garlic
- 1/2 Teaspoon of Thyme
- 1/2 Teaspoon Turmeric
- Pinch of Salt (Optional)
Instructions
- In a medium saucepan, add coconut milk and vegetable broth. Bring to a boil on medium heat. Add onions, red peppers and garlic. Add thyme, turmeric and salt. Let it all cook for about 5 minutes. Turn the flame down, add the Fonio and stir. The Fonio will look yellow. Remove from heat and fluff with a fork.
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