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Grains, rice & flours · Millets

Fonio

Tiny West African grain that cooks in a few minutes to a light, couscous-like texture; gluten-free.

Also called: acha, hungry rice, fundi, findi, white fonio

Around the world: fonio (fr) · acha (ha) · foñe (wo)

1 recipe with it

What it is

Fonio is a small millet-type cereal grown in the Sahel and West Africa. Its grains are even smaller than couscous and, once hulled and cleaned, steam or simmer in about five minutes. The texture is light and fluffy, and it takes on the flavour of sauces well.

Digitaria exilis

How it’s used

  • Steamed like couscous with stews and sauces
  • Fonio jollof and pilafs
  • Porridge with milk
  • Salads in place of bulgur or couscous

Characteristics

Taste
Mild and slightly nutty.
Texture
Very fine and fluffy.
When cooked
Rinse well to remove sand; cook about 1:2 with water and fluff, or steam.
Sold as
whole
Cooking uses
Commonly cooked, Suitable for boiling

Storage

Pantry-stable. Airtight in a cool, dry place.

Diet, allergens and safety

No major allergens in typical versions.

  • Vegetarian
  • Vegan
  • Dairy-free
  • Egg-free
  • Gluten-free
  • Nut-free
  • Soy-free
  • Caffeine-free
  • Naturally gluten-free.

Nutrition per 100 g

Energy
378 kcal
Protein
11.02 g
Carbohydrate
72.85 g
Fat
4.22 g
Fibre
8.5 g
Sugars
— g

USDA FoodData Central: Millet, raw (a close stand-in).

Substitutes

Optional — what works if you don’t have it, and how it changes the dish.

  • Couscous — Same quick soaking method; contains gluten.

Related ingredients

Recipes with fonio

More millets