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.
Related: Plantain porridge, how to make amala in the microwave, Plantain frittata
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.
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Ingredients
Fun fact! Fresh green plantains are popularly called unripe plantains in Nigeria.
Tools
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How long to cook plantain fufu?
It takes less than 30 mins to prepare plantain fufu from start to finish including peeling and cutting the plantains then blending. It only about 10 mins to cook the plantain fufu on the stovetop.
If you are making a larger quantity than stated in this recipe you will need to add more time as needed start with 2 mins.
How to make plantain fufu with fresh green plantains
Wash plantains, peel then cut into cubes. Transfer cubes into blender add water then blend till smooth
Pour plantain puree to a clean saucepan and start stirring on medium heat. Stir constantly till the puree starts coming together to form a dough. Once it forms a cohesive ball you are almost done.
Create pockets in the dough by pressing down on multiple places kind of like breaking up the ball without separating it.
Add some water into the pot in those pockets then cover and cook on low heat till water evaporates. Stir to bring the dough back together turn off heat and serve.
How to make plantain fufu from plantain flour
Plantain fufu can also be made with plantain flour (which is dried and milled plantains). An easy way to make it is to mix the plantain flour with water to form a paste then keep stirring it in the pot over medium heat until a cohesive dough forms.
Create pockets in the dough, then add some water cover the pot and let it simmer on low heat till the water evaporates then stir to bring the fufu back together. Wrap and serve.
You can also make it in the microwave following the steps shared in my previous posts on how to make Amala in the microwave and how to make pounded yam in the microwave.
What to serve with plantain fufu
Fufu is typically served with soups and stews. The combination of starchy plantain fufu and flavorful sauces or stews creates a satisfying meal that is enjoyed by many people in West Africa and beyond. Some of the popular dishes include
How to store and reheat
Plantain fufu can be stored in an airtight container in the refrigerator for up to 3 days. Here’s what to do: Portion the fufu into individual portions when it’s still hot or warm, by wrapping it in Saran Wrap (cling film) then let it cool completely before storing the wrapped fufu in the refrigerator in an airtight container.
Reheating
Microwave: Place the fufu in a microwave-safe dish and heat in 30-second intervals, stirring in between, until it is warm and soft.
Stovetop: Place the fufu in a saucepan with a little water and heat over medium heat, stirring frequently, until it is warm and soft.
Tips
- 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.
- Shape the plantain fufu into balls while it’s still warm, as it will be easier to handle and shape.
- Plantain fufu is best served right after it’s been made (when it’s still warm and supple). Cold fufu can become stiff and unpalatable.
- When reheating plantain fufu, if you find that it’s dry and stiff. Adding a small amount of water can help to soften it and restore its texture.
FAQs
Here you’ll find answers to common questions about plantain fufu. Please leave a comment below if you have a question that wasn’t answered and we will get back to you asap!
Though these days some people eat Plantain fufu with a fork, it is typically eaten with the hands by shaping it into small balls, then using it to scoop up stews, sauces or soups, then inserting it into the mouth. Here’s how to eat plantain fufu:
First wash your hands and do not dry them. You need wet hands to prevent it from sticking to your fingers.
Take a small amount of fufu and roll it into a ball
Use the fufu ball to scoop up a sauce, stew or soup
Place the fufu and sauce in your mouth and enjoy the flavors from the mix of your fufu and soup.
Though plantains are high in calories and carbs, Plantain fufu can be considered a healthy food when eaten in moderation and as part of a balanced diet. Plantains are a good source of carbohydrates and dietary fiber, which can provide energy and promote digestion. Overconsumption can lead to weight gain.
Unlike ripe plantains that are sweet, Plantain fufu has a bland taste because it’s made from green plantains which are technically unripe plantains.
Fresh green plantains are best for this recipe.
More African Fufu recipes
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Love,
Chichi
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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.
Ingredients
- 2 Green plantains
- ¾ cup water
Instructions
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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.
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Cut the plantains into cubes. Transfer the cubes in the jar of the blender, add water then blend till smooth
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Transfer to a non stick pot or pan and start stirring with a wooden spoon on medium low heat.
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Stir continuously until it comes together ( this takes about 5 mins)
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Create pockets in the dough by pressing down on multiple places kind of like breaking up the ball without separating it.
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Add some water (about ¼ cup) into the pot in those pockets then cover pot 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.
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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)
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
Calories: 181kcalCarbohydrates: 44gProtein: 1gFat: 0.1gSaturated Fat: 0.1gPolyunsaturated Fat: 0.04gMonounsaturated Fat: 0.02gSodium: 5mgPotassium: 514mgFiber: 3gSugar: 3gVitamin C: 24mgCalcium: 4mgIron: 1mg
This post was first published in July 2016 and has been updated to include more helpful tips to help you with the recipe. Hope you find it helpful.
