Fufu is a staple of the West African diet. There are many varieties of this simple, gluten free, dumpling. It is most often made with pulverized plantains, cassavas, yams, or cornmeal. Banku is a version that uses fermented cornmeal and cassava with a very minor difference in flavor. It is very plain in taste, like potatoes and rice, and is used in Africa to grab pieces of thick soups and stews with your hands.
Fufu and Banku- Ghanaian & Nigerian Dumplings
In lieu of pounding plantains and cassava roots into flour in a mortar and pestle, these recipes are made with store bought premade mixes. Have a truly African eating experience by serving this bread-like side with any of the continent's amazing soups and stews. Try breaking off a small piece, making an indentation in the middle, and scooping up some stew.Print Pin
- Medium saucepan
- Medium bowl
- 4 oz Fufu flour, store bought (if making fufu)
- 1 cup Banku flour, store bought (if making banku)
- 1 cup water
- Fufu – Bring 1 cup water to a boil in a saucepan. Pour out half into a seperate cup. Turn off heat and add Fufu flour to water in saucepan and stir with a wooden spoon to combine. Gradually stir in the remaining hot water. Turn heat back on the medium-low heat and knead thoroughly for 4 minutes. Fufu should be a smooth but thick consistency. Adjust to desired consistency with a little more water to thin slightly or a little more flour thicken if it seems to loose.Mold into balls or oblong shapes and serve with stews or soups.
- Banku – In a saucepan, mix Banku flour and water together. Mix with wooden spoon to eliminate any lumps. Turn on heat to medium and stir vigorously until it becomes smooth and thick. Add a little more water if a softer consistency is desired.Mold into balls or oblong shapes and serve with stews or soups.
Calories: 103kcal | Carbohydrates: 22g | Protein: 3g | Fat: 1g | Saturated Fat: 0.1g | Polyunsaturated Fat: 0.5g | Monounsaturated Fat: 0.3g | Sodium: 4mg | Potassium: 75mg | Fiber: 2g | Sugar: 0.5g | Vitamin A: 1IU | Calcium: 40mg | Iron: 0.4mg