Fufu (WFPB, Oil-Free)

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Fufu (WFPB, Oil-Free)

29 Jun 2024

Disclaimer

What is swallow? 9 Nigerian Swallows Food For Every Palate is an excellent article:

"Nigerian swallows are quintessential side dishes that form an integral part of the country’s culinary tradition. These starchy, hand-molded doughs, typically served alongside soups and stews, are used to scoop and savor the rich, delicious flavors of Nigerian soups."

What is fufu? Wikipedia article on fufu explains:

"Fufu is a pounded meal found in West African cuisine."

"Although the original ingredients for fufu are boiled cassava, plantains, and cocoyam, yams (Ghana), it is also made in different ways in other West African countries."

I have had fufu in restaurants in California and found it yum! :)

What is banku? Wikipedia article on banku explains:

"In Ghanaian cuisine, banku and akple are swallow dishes made of a slightly fermented cooked mixture of maize and cassava doughs formed into single-serving balls."

What is amala? Wikipedia article on Amala explains:

Àmàlà is a staple swallow food originating from Nigeria popularized by the Yoruba ethnic group of Southwestern Nigeria and other parts of Yorubaland. It is made of yam, cassava flour, or unripe plantain flour. Tubers of yams are peeled, sliced, cleaned, dried and then ground into flour. It is also called èlùbọ́. Yams are white in colour but turn brown when dried which gives àmàlà its colour.

What is ugali? Wikkipedia article on ugali explains:

"Ugali, also known as posho, nsima, papa, pap, sadza, isitshwala, akume, amawe, ewokple, akple, and other names, is a type of corn meal made from maize or corn flour in several African countries: Kenya, Uganda, Tanzania, Zimbabwe, Zambia, Lesotho, Eswatini, Angola, Mozambique, Namibia, DRC, Malawi, Botswana and South Africa, and in West Africa -by the Ewes of Togo, Ghana, Benin, Nigeria and Cote D'voire. It is cooked in boiling water or milk until it reaches a stiff or firm dough-like consistency."

Plantain Fufu

(12 mins) Plantain Fufu — 3 Ways

Ingredients: plantains

(6 mins) Plantain Swallow

Ingredients: green plantain

Plantain & Cassava Fufu

(4 mins) Cassava — White Amala

Ingredients: cassava flour

(5 mins) Plantain & Cassava

Ingredients: plantains & cassava

(9 mins) Ghana Fufu without Pounding

Ingredients: 1 cassave & 1 plantain

Cassava Fufu

(8 mins) Cassava Fufu

Ingredients: cassava

Plantain & Oats Fufu

(14 mins) Oats & Plantain Fufu

Ingredients: rolled oats & green plantain

Corn Banku

(7 mins) Soft Banku - Fante Style Etew

Ingredients:
* 800 g or 4 cups fermented corn dough
* 1000 ml water + extra for steaming and softening

Corn & Cassava Banku

(6 mins) Ghanaian Banku with Cassava & Corn

Ingredients:
2 Cups of Fermented Corn Dough
1 Cup of Cassava Dough
3 Cups of Water
Salt to Taste

Vegetable Fufu

(7 mins) Eggplant Fufu

Ingredients: Eggplant, Chia Seeds, Flax Seeds, Psyllium Husks, Water

(8 mins) Carrot Banku

Ingredients: carrot & psyllium husks

(3 mins) "Eba | Garri" Cabbage Fufu

Ingredients: cabbage & psyllium husks (1-2 tsp)

(13 mins) Cabbage Fufu

Ingredients: 1 big cabbage, 1 cup oat flour

(9 mins) Cabbage Fufu

Ingredients: cabbage & psyllium husks

(9 mins) Banku — Three Ways

Red cabbage banku
* 1/2 head of red cabbage
* 1 cup oatmeal
* 1/4 cup water
* 2 tbsp apple cider vinegar
* Pinch of salt

Broccoli and spinach banku
* 1 head broccoli
* 2 packed cups fresh spinach or 1 cup frozen spinach
* 1 cup oatmeal
* 1/4 cup water
* 2 tbsp apple cider vinegar
* Pinch of salt

Cauliflower banku
* 1/2 head cauliflower
* 1 cup oatmeal
* 1/4 cup water
* 2 tbsp apple cider vinegar
* Pinch of salt

(11 mins) Carrot Banku

Gluten free carrot banku:
* 600 g chopped carrots
* 1 cup brown rice (blended into flour)
* Pinch salt
* 2 tbsp apple cider vinegar (optional)
* 1 cup water

Carrot banku (with oatmeal)
* 300 g chopped carrots (crush separately in blender before adding supporting ingredients
* 1/2 cup water
* 1 cup oatmeal
* 1 tbsp apple cider vinegar (optional)
* Pinch of salt

Oats Fufu

Quinoa Fufu

(2 mins) Quinoa Fufu