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–+ servings
three wraps of food on wooden bowls

Plantain fufu

Chichi Uguru
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.
Prep Time 10 minutes
Cook Time 10 minutes
Total Time 10 minutes
Course Side Dish
Cuisine Nigerian
Servings 3
Calories 181kcal

Ingredients

  • 2 Green plantains
  • ¾ cup water

Instructions

  • Wash plantains. Peel plantains by cutting off the two ends first before making a slit at the middle from end to end (watch video).  Make two more slots then pull the skins off. 
  • Cut the plantains into cubes. Transfer the cubes in the jar of the blender, add water then blend till smooth
  • Transfer to a non stick pot or pan and start stirring with a wooden spoon on medium low heat.
  • Stir continuously until it comes together ( this takes about 5 mins)
  • Create pockets in the dough by pressing down on multiple places kind of like breaking up the ball without separating it.
  • Add some water (about ¼ cup) into the pot in those pockets then cover pot leaving it slightly ajar and let it simmer on low heat till all the water evaporates. Stir to bring it back together and it’s ready. Turn off heat.
  • Serve immediately with any soup of choice. Or You wrap in a cling film like I did in the picture  and serve a minute later after a beautiful ball of plantain swallow is formed (aesthetics)
    Fresh Green Plantain Swallow

Video

Notes

  • The texture of the fufu starts from the blending. Ensure you blend till smooth.
  • Do not flood the plantains when blending. Just enough to move the blender is fine.
  • Stir often to prevent lumps. Do not walk away from the stove.

Nutrition

Nutrition Facts
Plantain fufu
Amount Per Serving
Calories 181 Calories from Fat 1
% Daily Value*
Fat 0.1g0%
Saturated Fat 0.1g1%
Polyunsaturated Fat 0.04g
Monounsaturated Fat 0.02g
Sodium 5mg0%
Potassium 514mg15%
Carbohydrates 44g15%
Fiber 3g13%
Sugar 3g3%
Protein 1g2%
Vitamin C 24mg29%
Calcium 4mg0%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.