[FOODIES CORNER] Basic recipe and cooking instructions for Plantain swallow (Plantain fufu)
Plantain fufu is one of the popular healthier African fufu recipes. It’s either made from blended fresh green plantains or plantain flour and is often served as a side to soups and stews like Efo riro, Egusi or Okro.
Fufu or swallow foods are a staple in some African countries like Nigeria, Ghana and Cameroon.
EASY PLANTAIN FUFU RECIPE
Plantain fufu is also known as plantain amala Amala ogede, or plantain swallow and is a good substitute for wheat based swallow foods. This unripe plantain swallow is easy to make and comes together pretty quickly.
It has all the benefits of unripe plantains loaded in it. Plantains are complex carbs that are high in fiber which made plantain fufu one of the preferred choices of swallow for diabetes in western Africa before the invention of vegetable fufu recipes like cauliflower fufu, eggplant fufu and cabbage fufu.
It is also a vegan and gluten free recipe that can be enjoyed by people with these dietary needs.
WE LOVE PLANTAIN FUFU BECAUSE
- It’s relatively easy to prepare and doesn’t really require any special equipment. Just your pot, blender and wooden spatula.
- It’s Budget friendly: Plantains are widely available and affordable, making it an accessible staple food for many African families.
- Of it’s Nutritional value: Good source of complex carbohydrates and dietary fiber
- It’s versatile: Plantain fufu can be used as a staple in a variety of dishes and served with different types of sauces, stews and soups.
PLANTAIN FUFU RECIPE
Here is how to make it in 5 easy steps. Lets go:
Preparation time: 5 minutes
Cooking time: 5 minutes
Total time: 10 minutes
INGREDIENTS
Unripe plantain
Water
HOW TO MAKE PLANTAIN FUFU
1) Freeze the unripe plantain for 2 days, take out from the freezer and leave to thaw
This step is optional. It only serves in making the plantain fufu slightly darker, almost the colour of amala. You can omit this step and go straight to step 2
2) Peel and cut the plantain into blender and blend with very little water
3) After you’ve blended the plantain smoothly, pour into a pot
4) Put the pot on heat and start stirring the plantain.
5) The plantain starts to thicken and form solid. If need be, add a little water to get the consistency you want but it usually does not require extra water.
5) The plantain forms smooth solid and it is ready to eat. Serve with soup like Ogbono, Ila asepo, groundnut soup, or any soup of choice.
I served with Ogbono Okro soup in these pictures.
It is light and tastes yummy. Why not give it a try? you won’t be disappointed.
