What is fufu?
Fufu is a starch commonly eaten in West African cuisine. It is typically made of pounded starchy root vegetables and plantain pounded with water to create a sticky, firm carbohydrate to accompany stews and soups.
Different variations and pounding methods exist among various ethnic groups. For example, you can eat cassava and plantain fufu, solely yam fufu or solely plantain fufu.
Different names for fufu
Fufu is called and pronounced differently in different cultures. Here are just a few examples:
- Angola: funge
- Benin: santana, foufou
- Ghana: fufu, fufuo, sakɔro
- Nigeria: fufu, akpụ, ụtara, loi-loi, swallow, Mr White
Nutrition facts per 100g neat plantain fufu (powder format):
- 350 calories
- 81g carbs
- 5g protein
- 0.4g fat
- 5g fibre
What does 100 calories of fufu look like?
Health Benefits
Health benefits of fufu include but are not limited to:
Energy
Fufu is rich in carbohydrates which makes it a great source of energy to fuel your busy day or workouts.
Perfect for weight gain
If you struggle with weight gain, fufu is a great option for you. It’s high starchy carb nature makes it rich in calories to support your weight gain journey.
Protect heart health
Fufu is rich in fibre which makes it a perfect candidate to lower blood pressure and protect against heart disease.
Lowering cholesterol
Fufu is high in ‘good cholesterol’ which helps to regulate cholesterol levels.
Lowering insulin resistance
Fufu is made with starchy carbs that don’t spike blood sugar but rather contribute towards regulating insulin.
How to prepare fufu
Fufu is made in different ways. Typically, the starchy ingredients are cut and boiled until soft. They are then added to a large mortar and pounded with a “fufu stick” of pestle with water.
Two people are typically involved in the pounding process as one person pounds while the other kneads into a ball. When the fufu is sticky and smoothed into a ball, it is ready to eat.
How to store and reheat fufu
Fresh fufu can be stored in cling film and placed in the fridge for up to 3 days. To reheat, add to a bowl with a splash of water and pop in the microwave for 1-2 minutes.
How to eat fufu
Fufu can be pinched with your thumb and three fingers or it can be pinched in between your index and middle fingers. After pinching, it is dipped in the soup or stew!
