Super-Delicious Fonio Casserole
■1 cup Fonio
■5 cups veggie broth (or again, just water or H2O + bouillon powder)
■2 large carrots, diced
■1 large onion, chopped
■450g/1lb cooked garbanzo beans, well rinsed if canned
■1 can chopped tomatoes
■chopped garlic (I added 5 cloves, but we are garlic people)
■1 tablespoon cumin
■1 teaspoon cayenne
■2 teaspoons turmeric
■1 teaspoon cinnamon (optional)
■1/2 cup fresh parsley, mixed in just before serving
Mix everything in a casserole dish, cover, and bake at about 350f/180c for 35mins or so. Take it out and give it a stir, add some water if it’s looking dry, and put it back in until the carrots are tender, probably about a half an hour depending on the size of your carrot chunks. Let it sit a few mintues (like, while you’re chopping & rinsing your parsley), and add the parsley. I served this with a soy yougert and fresh cilantro sauce (soy yogert, chopped cilantro, a little salt, a little lemon juice in blender, whizz, et voila).
Fonio for breakfast
■1 cup Fonio
■3 tablespoon of sugar
■Liquid or powder milk (which ever you prefer, if lactose intolerance no milk)
Mix Fonio in boiling water and cover at low heat for 10 minutes, then add sugar or milk.
This recipe remains the best choice breakfast meal for children, pregnant woman and people living with diabetes, obesity and for people trying to lose some weight to keep fit or remain in a healthy state. Try it and you will be glad you did.
Fonio Salad (vegan, gluten-free)
■1 cup Fonio
■1Tbs. salt dissolved in 1/4c water Juice of 2 lemons
■1 Teaspoon Dijon mustard
■1 ts. Salt
■½ ts. Freshly ground black pepper
■1 c. peanut or canola oil
■1 bunch parsley, finely chopped
■1 bunch mint, finely chopped
■1 cucumber, peeled and diced
■1 small red onion, finely diced
■2 plum tomatoes, diced
Wash the fonio with cold running water and drain well. Place the fonio in the top of a steamer lined with cheesecloth. Set over simmering water, cover, and steam the fonio, about 15 minutes. Remove from heat, and fluff with a fork. Drizzle with salted water and steam again until the grains are tender. (Alternately, fonio can be prepared in a microwave by adding enough water to cover in a bowl and cooking until tender, 6-8 minutes.)
In a small mixing bowl, combine the lemon juice and mustard with the salt and pepper and whisk to dissolve. Slowly pour in the oil still whisking to emulsify.
Place the cooked fonio in a large bowl and add parsley, mint, cucumber, onion and tomatoes. Pour enough dressing over the fonio mixture to coat the grains well. Toss and serve.