Fufu Recipe Nigeria – By now, you’re probably aware of the term “fufu” (or “foofoo”) that refers to any West African side dish made from a carbohydrate-rich vegetable and served alongside a hearty stew/soup made from a variety of leafy vegetables, meat, and/or fish. Is that correct?
Fufu Recipe Nigeria, Ghanaian, and other West African countries
Traditional fufu is made from a single or a mixture of root vegetables such as yam, plantain, cocoyam, and others.
Milled cereals like maize, millet, and sorghum may also be used in some fufu recipes. Oats and wheat are now used in the Nigerian fufu recipe.
Before the invention of poundo flour, semolina, etc. most Nigerians in the diaspora rendered fufu by simply applying instant mashed potato flakes or flour to boiling water and adding potato starch to firm it up.
It served its purpose at the time and provided another side dish choice.
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However, I am wary of processed foods, and in the case of instant mashed potatoes, I realized the glycemic index was high and the fiber content was almost non-existent.
During processing, a significant amount of vitamins and minerals were lost.
Then, instead of using instant mashed potatoes, I looked for a way to get the most nutritional value out of potatoes.
I wanted to boil whole potatoes, mash them, and thicken them with potato starch.
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This way, I knew I was getting the most nutritional value out of the potatoes in terms of vitamins, minerals, and fiber.
Potatoes are extremely nutritious, but the way they are often deep-fried or baked and drenched in fat makes them very unhealthy, so they cannot be included in a keto fufu diet.
Potatoes have a very good nutritional profile when eaten properly and without too much fat.
Nutritional Data for Potatoes (based on 100g of boiled potatoes)
Vitamins: B6, B3, C, Pantothenic Acid
Minerals: Potassium, Copper, Manganese, Phosphorus, Iron
Knowing what I know about potatoes, I’ve made them a daily part of my diet.
Depending on my mood, I bake, boil, or chip them. I’ve also successfully used them to make a version of my favorite Nigerian staple, Potato Fufu recipes.
It’s simple to make and tastes special, but delicious. It also looks amazing, with a pleasing buttery yellow hue.
Above all, it gives my meals the much-needed variety they need. It’s much lighter and easier to consume.
Try it and you’ll thank me later. Serve with a vegetable soup or stew of your choice. To make fufu from potatoes, follow these steps:
Fufu Recipe Nigeria – Making Fufu from Potatoes
- New potatoes (the varieties best for baking or boiling)
- Starch from potatoes. As an option, corn starch may be used.
- Firstly, peel and wash the potatoes, which should be cut into big chunks. Place washed potatoes in a pot with enough water to cover them and cook until tender. Apply no salt to the dish.
- Secondly, when the potatoes are tender, remove any remaining water and mash them in the same bath. Then continue to turn and stir the mashed potatoes with a wooden spoon until you have a smooth paste.
- After that, stir in a generous amount of potato starch into the mashed potatoes. This will aid in the firming of the mash.
- Now, continue to stir until the mash stiffens and firms. The more liquid you apply, the firmer the mash will get. Add some of the water that has been streamed off now (or you can add some boiled water). About a cup.
- Finally, increase the heat to high and cook the mash for around 5 minutes. You can make poundo or amala the same way. While the mash is still cooking, whisk it with a wooden spoon until it comes together.
Serve your Fufu Nigeria Recipe with your favorite vegetable broth.