Fonio is an ancient super-grain from the millet family that hails from west Africa. It cooks as quickly as couscous, is gluten-free, and highly nutritious. It can be eaten as a side dish or made into a main meal. Serve it like you would rice, quinoa, couscous or any other cooked grain.

Link to this ancient grain: https://amzn.to/3PCU7qs

Print

Ingredients

  • 3 large eggs (see below on how to cook fonio)
  • 2 cups cooked Fonio (see below on how to cook fonio)
  • 1-2 medium size carrots, chopped
  • 1 medium size yellow onion, chopped
  • 3 cloves garlic, chopped
  • 1/2 cup green peas, frozen
  • 3 Tbsp toasted sesame oil
  • 1 Tbsp Gluten-Free Tamari Sauce
  • 1 cup bok choy, cabbage or broccoli, chopped

Instructions

  1. Crack the eggs into a medium bowl and whisk until smooth and combined, with no streaks of egg white remaining.

  2. Add 1 Tablespoon oil to a large skillet. Bring to medium heat.

  3. Pour in the eggs, and let them cook for a few seconds without stirring. Next, pull a spatula across the bottom of the pan to form large, soft curds of scrambled eggs. Repeat until the eggs are fully cooked.

  4. When eggs are ready, add onion and garlic and stir well together.

  5. Increase heat to medium high, and add peas and cooked fonio, stir again.

  6. Add remaining 2 Tbsp sesame oil and the 1 tbsp tamari sauce.

  7. Add broccoli, carrot, bok choy and stir everything well. Cook until vegetables are cooked but still firm. Turn off heat and stir for a few more minutes.

  8. Taste, and add additional tamari sauce if you prefer a saltier taste. Serve hot.

Recipe Notes

How to Cook Fonio
Fonio should be cooked like most other grains--the ratio is 1 cup of dried uncooked fonio to 2 cups of liquid. You can either soak fonio in boiling water or broth like couscous or cook it on the stove. 

  • How to Make Soaked Fonio
    Put 1 cup uncooked fonio in a large bowl and pour in 2 cups boiling hot water or broth.  Stir to combine and make sure all fonio is covered in the liquid.
    Cover the bowl with plastic wrap.
    Let the fonio soak for 5 minutes.
    Uncover and fluff with a fork.

 

  • How to Make Stovetop Fonio
    Add a little bit of olive oil or coconut oil to a pan. 
    Add 1 cup dry uncooked fonio and toast it until it is nutty.
    Add 2 cups water or broth and cook over medium heat, stirring, until the liquid is absorbed, about 5 minutes.
Dee McCaffrey, DCN, MS
administrator
Dee McCaffrey is an organic chemist turned nutritionist and weight loss expert. She is an internationally acclaimed author who lost 100 pounds and has kept the weight off for over three decades. Dee frequently conducts nutrition lectures and cooking classes at venues throughout the United States. She has appeared on numerous TV and radio shows throughout the U.S. including National Public Radio (WNPR), The Doctors, Better TV, The List, and The Dr. Steve Show. Dee and her husband Michael McCaffrey are the founders of Processed-Free America, a non-profit organization dedicated to bringing a global awareness of the effect processed foods have on our health, and the healing properties of natural whole foods. In addition to her published books, Dee has developed an award-winning nutrition curriculum for children, and a certification program for adults to who want to teach the Processed-Free lifestyle to people in their communities. Dee holds a doctoral degree in Human Clinical Nutrition and Integrative Health, and is an adjunct faculty member at several colleges. She a professional member of the National Association of Nutrition Professionals (NANP), The American Nutrition Association (ANA) and the American Association of Nutritional Consultants (AANC). She lives in Tempe, Arizona with her husband and two cats.