Fufu is a popular staple food originating from West African cuisine, celebrated for its dense, dough-like texture. Traditionally made by boiling and pounding starchy ingredients like cassava, yams, or plantains, fufu is often paired with rich, flavorful soups and stews.
Fufu served with goat light soup.
Growing up, fufu was a big component of my family’s diet. Fufu is often called a swallow. Before we start talking about fufu, it is important to start with the question; what is fufu? All are prepared by adding the powder to hot water and stirring vigorously over medium heat, except eba - it can be stirred off the stove.
What is Fufu Made Of?
Fufu is not limited to plantains, fufu can be made with a variety of starches like cocoyam, yam, cassava, oats, semolina - the list can be endless if you get creative enough. Each country and region tend to favor the crop that grows best in their climate.
I grew up eating iyan, which in Yoruba is pounded yam, lafun - a finely milled cassava, and eba - a courser yellow or white cassava. All were in powdered form. Of all the powders, iyan was the most popular swallow at home. It was also the one powder that we bought that had the most filler ingredients. So long we had, obe ata (red stew) in the house, fufu was always an option. For me, my favorite was amala and on occasion lafun, mainly because of how light it was for me, the others felt too dense.
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Why Make Your Own Plantain Fufu?
In the cupboard, I now noticed containers full of oat fufu, semolina, and I noticed my mom purchasing more and more green plantain. Many of you have asked me to make this dish over the years, and so I’m thrilled to finally share this African classic with you. Fufu, for those new to it, is a labor of love made from cassava and green plantains.
Well, you certainly can buy plantain fufu in the powdered form, however, I have noticed that the brands I am most familiar with have a few other ingredients that I do not want in it. I’ve seen 100% plantain brands, however after making it - it appear very similar to the Tropiway brand, which leads me to believe that the brand is not adding all ingredients to the list. Think of it as a rhythmical dance of pounding and mashing-traditionally done with a mortar and pestle by two people working in harmony. It’s quite a sight! And for the stew? I’ve got a recipe inspired by Obaapa’s Kitchen that will make your taste buds sing out! The stew is loaded with tender goat meat and okra, which adds a wonderful, slimy texture.
I’ve been making plantain fufu once every two months - whenever the craving hits - and I haven’t made a bad batch yet. I believe the biggest obstacle that you may encounter is using too much water.
Plantain Fufu Recipe
Made from fresh cassava and green plaintain, fufu is an African staple that is the perfect accompaniment to a soup or a hearty stew.
Ingredients:
- 1 medium cassava
- 1 green plantain
- 2 C. water
Instructions:
- Peel and Chop: Peel 2 cups of cassava and 2 cups of green plantains. Chop them into smaller pieces to help your blender out.
- Blend: Add the chopped cassava and plantains to a blender with about 2 cups of water. Blend in batches until you have a very smooth puree.
- Microwave: Transfer the puree to a microwave-safe dish, cover it with a plate, and microwave on high for 7 minutes. Stir and check the consistency.
How to make FUFU and EGUSI SOUP/STEW for your viral TikTok African food challenge
Tips for Preparing Plantain Fufu
- Green plantain works best
- When peeling the plantain, cut off the two ends, then deeply scour the plantain end to end multiple times
- Removing the green skin can be difficult - try to wedge your thumb along the slits you scoured to get a better grip on the skin
- Chop your plantain in 1-2inch rounds (to help your blender)
- Gradually add water as you blend, you’re going for a slurry
- Stir until you can't stir anymore
- Keep an eye on the color change - you want it to go from greenish-yellow to brownish-yellow.
- Do not walk away, this is an engaging dish.
Plantain fufu is very light. When hot it will take on the shape of whatever you put it in. If you plate your fufu immediately off the heat, you will get a very flat fufu. Which to me is fine - however, if you’re going for an aesthetically pleasing dish, I recommend you add a tablespoon of water to a small bowl or ramekin, pour your plantain fufu in, then let it cool.
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Goat Meat Stew Recipe
A hearty stew to accompany your homemade fufu.
Ingredients:
- 1 lb. goat meat
- 1 small onion, finely chopped
- 2 C. water
- 1 tsp. Kosher salt
- 1 tsp. paprika
- 1/2 tsp. garlic powder
- 1 tsp. ginger powder
- 1 Knorr chicken bouillon cube
Sauce Ingredients:
- 1/3 C. palm oil
- 1/2 red onion, thinly sliced
- 1/2 red onion
- 2 Scotch bonnet peppers
- 1/4 C. crayfish powder
- 1 Knorr chicken bouillon cube
- 1 tsp. Kosher salt
- 1 C. water
Okra Ingredients:
- 1/2 lb. okra
- 2 C. water
Nutritional Benefits of Fufu
This nutrient-dense dish provides energy through its high carbohydrate content, making it a filling choice for sustained meals. Cassava-based fufu is gluten-free, appealing to those with dietary restrictions, and offers essential minerals like potassium and magnesium. However, fufu can be calorie-heavy, and its low protein content means it’s best complemented with protein-rich sides. Its preparation often retains natural fibers, aiding digestion, though preservation methods like drying can reduce its nutritional benefits.
| Nutrient | Value | % Daily Value* |
|---|---|---|
| Calories | 330 | - |
| Total Fat | 0.4g | 1% |
| Saturated Fat | 0.1g | 1% |
| Cholesterol | 0mg | 0% |
| Sodium | 13mg | 1% |
| Total Carbohydrate | 80g | 29% |
| Dietary Fiber | 2g | 7% |
| Sugar | 1g | - |
| Protein | 2.4g | 5% |
| Vitamin D | 0mcg | 0% |
| Calcium | 16mg | 1% |
| Iron | 0.4mg | 2% |
| Potassium | 341mg | 7% |
* Percent Daily Values are based on a 2,000 calorie diet.
Study on Fufu Analog from Cassava and Cocoyam
Nutritional properties of fufu analog produced from co‐processing of cassava and cocoyam were studied. Cassava and cocoyam were fermented for 72 h, dried to obtain fufu flour. Proximate, functional, minerals, antinutritional factor, pasting properties, and sensory evaluation of various samples were determined.
The results revealed that the moisture contents of the samples showed significant difference from control with values between 6.50 and 7.30%. The protein contents (1.68-4.98%), ash (1.84-4.01%), and crude fiber (1.42-4.56%) showed significant increase with increasing level of cocoyam, while the crude fat and carbohydrate reduced with increase in cocoyam. The minerals also increased with increase in cocoyam level with sample E having the highest value of Magnesium (32.15 mg/100 g). The antinutritional factors were very low and the pasting properties revealed the importance of cocoyam in the fufu analog produced.
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Table 1: Proximate Composition of Fufu Analog Flour from Co-processing of Cassava and Cocoyam Tuber
| Sample | Moisture (%) | Protein (%) | Ash (%) | Crude Fiber (%) | Crude Fat (%) | Carbohydrate (%) |
|---|---|---|---|---|---|---|
| A (100% Cassava) | 6.50 | 1.68 | 1.84 | 1.42 | 1.32 | 87.24 |
| B (80% Cassava, 20% Cocoyam) | 6.85 | 3.52 | 2.10 | 2.56 | 1.20 | 83.49 |
| C (60% Cassava, 40% Cocoyam) | 7.01 | 4.21 | 3.05 | 3.45 | 1.11 | 81.17 |
| D (50% Cassava, 50% Cocoyam) | 7.20 | 4.50 | 3.50 | 4.00 | 1.03 | 79.77 |
| E (40% Cassava, 60% Cocoyam) | 7.30 | 4.98 | 4.01 | 4.56 | 1.18 | 77.97 |
Table 2: Functional Properties of Fufu Analog Flour
| Sample | Water Absorption Capacity (g/mL) | Swelling Capacity (g/mL) | Bulk Density (g/mL) |
|---|---|---|---|
| A (100% Cassava) | 210.51 | 255.24 | 2.15 |
| B (80% Cassava, 20% Cocoyam) | 198.11 | 235.15 | 2.05 |
| C (60% Cassava, 40% Cocoyam) | 186.46 | 220.21 | 2.02 |
| D (50% Cassava, 50% Cocoyam) | 176.46 | 200.10 | 1.98 |
| E (40% Cassava, 60% Cocoyam) | 176.46 | 186.46 | 1.98 |
Table 3: Mineral Components of Fufu Analog Flour (mg/100g)
| Sample | Potassium | Sodium | Calcium | Magnesium | Phosphorus | Iron |
|---|---|---|---|---|---|---|
| A (100% Cassava) | 0.27 | 0.26 | 1.12 | 1.30 | 1.22 | 0.17 |
| B (80% Cassava, 20% Cocoyam) | 4.51 | 8.41 | 8.77 | 18.51 | 3.76 | 1.46 |
| C (60% Cassava, 40% Cocoyam) | 8.76 | 14.32 | 11.56 | 24.12 | 5.32 | 2.51 |
| D (50% Cassava, 50% Cocoyam) | 10.52 | 18.27 | 13.21 | 28.45 | 6.12 | 3.03 |
| E (40% Cassava, 60% Cocoyam) | 12.34 | 22.22 | 14.86 | 32.15 | 7.01 | 3.54 |
Serving and Enjoying Fufu
Fufu is a staple of West African cuisine you can easily serve with stews and soups to complete a delicious and satisfying meal. Delicious and filling fufu is your canvas for creating a scrumptious masterpiece. It is the perfect vehicle for food soaking up the flavor of whatever you choose to dip it in. It is the perfect company for traditional African stews and soups (chicken stew 😋). And you don’t worry about feeling hungry after eating because it’s satiating in a way other sides aren’t.
You can serve this African comfort food alongside whatever you want, but it is a perfect match for a bowl of okra stew or ogbono soup. Fufu is best enjoyed with a chicken or beef stew or soup with an intensely flavored broth. You can place the ball of fufu in the middle of your bowl and pour the soup over it or serve it on the side.
How do I eat fufu?
For starters, you don’t chew it; that’s why it’s called a swallow. Typically, people take a small piece of it, grab some soup, and swallow it whole without chewing.
Additional Tips and Variations
- Cassava - Pronounced kuh-sah-vah (if someone asks you); it’s also called yuca. This starchy root vegetable looks like a yam with tree bark on it. But you can replace it with true yams (Dioscorea, not sweet potatoes).
- Plantains - These have more starch than bananas, and you can enjoy them before or after they ripen. For this recipe, you want the green ones. While this recipe calls for boiling the plantains, they also taste amazing fried!
- Cook Them - Place the pieces in a saucepan, cover with water, and cook over medium heat. Boil for 30 minutes or until fork-tender. Drain the water.
- Blend - Add the cooked plantain and cassava to a food processor and blend. Use a spoon to move it around as necessary to ensure even blending. Add water by the spoonful as needed until you achieve the desired texture.
- Mash - Using a mortar and pestle, start by pounding the plantain into a smooth dough and set it aside. Then do the same for the cooked cassava.
- Mix - Combine the plantain and the cassava. Mold the mixture into the portion size of your choice and place it in serving bowls.
- Fermented - Some people like to eat their fufu fermented. Aging certain foods gives them a slightly different flavor profile and increases the nutritional benefits.
- Old School - This side can be made with just cassava root (cassava fufu).
- Sweet - This simple recipe is forgiving, so you can experiment with adding subtle flavors to your fufu. You can substitute some cassava with sweet potatoes for a slightly sweeter version.
Make Ahead Tips
If you want to enjoy this even during a busy weeknight, you can make it ahead of time. Prepare a large batch of fufu and wrap it tightly in plastic wrap. It will stay good in the fridge for about four days.
Frequently Asked Questions
Is fufu healthy?
Yes. It is a good source of carbs with lots of fiber and potassium. It also may help promote digestive health, especially when fermented. In addition, it keeps you full for a long time, preventing you from running to the snack cabinet.
Can I eat it cold?
If that’s how you like it, yes. You don’t have to reheat fufu before eating, but it usually goes alongside a hot dish.
