Easy African Fufu Recipe (So Healthy!) (2024)

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Fufu is a staple food in many countries in West Africa, Central Africa, and the Caribbean. Traditionally it can be made with starchy food like cassava, yams or plantains.

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This easy fufu recipe boils cassava and plantains first, and then blend them into a dough-like consistency.

Finally, it’s shaped into small balls and served with soup, stew, or sauce. So satisfying and delicious!

Easy African Fufu Recipe (So Healthy!) (1)


African Fufu, also known as foo-foo, is prepared with boiling, pounded, and molded into spherical balls starchy foods. It’s a popular dish in many African and Caribbean countries, having originated in Ghana.

The traditional method of producing fufu is tough since it involves thoroughly mixing and pounding equal parts of cassava and green plantains with water. We’ve simplified the recipe by boiling the cassava and plantains, then blending them in a food processor or blender before shaping them into little balls.

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Pinch off a little piece of fufu and roll it between your palms into a small oval ball. Make a small depression in the fufu and scoop up some of the soup or stew with the indentation, then swallow. Yes, I said swallow – there was no chewing involved! Although the “chewing impulse” may kick in, the technique of swallowing fufu can be mastered with practice!

Handwashing is like a rite before consuming any swallow food. Cutlery is not required as long as the hand-washing process is followed.

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To keep its dampness, fufu is frequently served in little balls and wrapped in plastic wrap. It is frequently served with a variety of delectable soups and stews, including Egusi, Ogbono, Vegetable, Peanut, and Okro soup, with each person’s preference.

FUFU WITH PLANTAINS? Do you have to add plantains?

No, to put it bluntly. If you don’t have any plantains, the fufu will still be delicious. However, this is my preferred method of eating fufu. I used cassava and plantains in this recipe. The plantains offer a hint of plantain flavor while reducing the stretchiness of the fufu. You can substitute cassava for the plantains in this recipe; the ingredients and directions remain the same.

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Video Recipe: How to make African Fufu


If the cassava is fermented before being made into fufu, the foofoo will have a rich fermented fragrance. If you don’t, you’ll get a light odor similar to mashed potatoes without the butter:).


Yes, you may reheat fufu in the microwave. Any leftover balls can simply be unwrapped and placed in a microwave-safe bowl. Add a splash of water and microwave for 5 minutes, or until heated through, as you would with rice. Stir it with a wooden stirrer until it’s nice and smooth.

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Foufou has a lot of carbohydrates, some fats, and a little protein. In addition, it contains fiber, vitamins, and minerals such as:

  • Choline is important for nerve and brain function.
  • Potassium is necessary for the proper functioning of the heart, kidneys, and muscles.
  • Antioxidant beta carotene


It’s difficult to define, but it has a very light flavor. It’s a cross between potatoes and sweet potatoes, in my opinion.


The answer is a resounding nay! This is a question that a lot of people have asked me repeatedly. Fufu does not require any salt or spice. That’s why you can’t eat fufu by itself; it needs to be paired with a soup or stew.

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  • Cassava, often known as yuca, is a starchy root with a long tuberous root. They’re available in most local supermarkets. Select those that are firm and devoid of imperfections.
  • Plantains — While the classic fufu recipe calls for green unripe plantains, I prefer the texture of those that aren’t entirely green. Avoid plantains with yellow skin and regions of black pots that are ripe or overripe.
  • Water – you’ll need to add some water to get the consistency you want.
  • Salt and pepper are optional, although they enhance the flavor of your fufu.
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1. Cassava skin should be peeled and chopped into bits.

2. Plantains should be peeled and chopped into bits.

3. Bring the water to a boil in a big saucepan or pot.

4. Boil for 15-20 minutes, or until cassava and plantain pieces are tender.

5. Using a slotted spoon, transfer the pieces to a food processor or blender. Salt & pepper to taste.

6. Pulse to combine, then add water until the desired consistency is achieved. It’s crucial to only use a minimal amount of water each time.

7. Place the ingredients in a mixing basin.

8. 2 spoons of the mixture, shaped into balls (you can use plastic wrap as the dough is very sticky). Rep with the remaining dough. You’ll get between 8 and 10 fufu balls. Serve with a stew or a soup.

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  • Before mixing or crushing, I suggest boiling the cassava and plantains. Because they’ve been boiled, they’re lot easier to handle.
  • After 15 minutes of cooking, check the cassava and plantain with a fork. When they’re soft, remove from the heat.
  • To achieve the desired consistency, slowly add water to the mixture. Your fufu will become too soft if there is too much water in it.
  • Because the fufu is quite sticky, I recommend using plastic wrap to shape it.
  • Other ingredients, such as yam, oats, and cornmeal, can be used instead of cassava and plantain.
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What to serve with Fufu:


Easy African Fufu Recipe (So Healthy!) (7)

Easy African Fufu Recipe (So Healthy!)

Easy African Fufu Recipe (So Healthy!) (8)Easy African Fufu Recipe (So Healthy!) (9)Easy African Fufu Recipe (So Healthy!) (10)Easy African Fufu Recipe (So Healthy!) (11)Easy African Fufu Recipe (So Healthy!) (12) (1 votes, average: 5.00 out of 5)
Easy African Fufu Recipe (So Healthy!) (13)Loading…

  • Author: Emily Roselyn
  • Prep Time: 10 mins
  • Cook Time: 15 mins
  • Total Time: 25 mins
  • Yield: 8 balls
Print Recipe


Fufu is a staple food in many countries in West Africa, Central Africa, and Caribbean. Traditionally it can be made with starchy food like cassava, yams or plantains. This easy fufu recipe boils cassava and plantains first, and then blend them into a dough-like consistency. Finally, it’s shaped into small balls and served with soup, stew, or sauce. So satisfying and delicious!


  • 1 pound cassava (I used 1 cassava for this recipe)
  • 1 pound plantains It’s best to use the plantains that are not completely ripe. I used 2 plantains for this recipe
  • water
  • salt and pepper to taste


  1. Using cold water, rinse the cassava and plantains. Cut the skin into bits after peeling it.
  2. Fill a big pot halfway with water and bring to a boil.
  3. Boil the cassava and plantain chunks for 15-20 minutes, or until they’re tender. After 15 minutes, pierce with a fork to see whether it’s ready.
  4. Using a slotted spoon, transfer the pieces to a food processor or blender.
  5. Pulse to combine, gradually adding water until you reach the desired consistency. It’s crucial to only use a minimal amount of water each time.
  6. Place the ingredients in a mixing basin. To taste, season with salt and pepper.
  7. Place a sheet of plastic wrap on the counter and spoon about 2 tablespoons of the mixture into the center. Make balls out of it. Rep with the remaining dough. You’ll get between 8 and 10 fufu balls. Serve with a stew or a soup.
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  • Store the individually wrapped fufu in the refrigerator and they’ll last for 4-5 days.
  • Category: Side Dish
  • Method: Hand mix
  • Cuisine: African, Caribbean


  • Serving Size: 8 balls
  • Calories: 160kcal
  • Sugar: 9g
  • Sodium: 10mg
  • Fat: 0g
  • Saturated Fat: 1g
  • Unsaturated Fat: 0g
  • Trans Fat: 0g
  • Carbohydrates: 40g
  • Fiber: 2g
  • Protein: 2g

Keywords: African Fufu, Fufu

Frequently Asked Questions


Fufu is traditionally eaten with fingers by pinching off a piece of fufu and rolling it into a bite-sized round ball. The ball can then be dipped into the broth or meat stew. We molded the fufu into small balls for this dish, and you can easily serve them with soup and sauces.


The texture of fufu is smooth, gummy, and sticky, with a mild flavor. It’s very tasty when dipped into a stew or soup. It resembles mashed potatoes in appearance.


Individually wrap these handmade fufu balls with plastic wrap and store in the refrigerator. They’ll last for a week to a week and a half.


If it becomes too sticky or thick, add a little water and continue. Like a dens prepared potato, the entire combination should be beautiful and smooth. It should be able to be served in the form of a ball. That is how Fufu is normally served, however I prefer it as a potato alternative side dish.

Alternative Recipes for African Fufu:

Caribbean Fufu Recipe

Easy African Fufu Recipe (So Healthy!) (14)

Fufu is a dough formed from boiling and crushed starchy ground supplies such plantains, cassava, or malanga—or a mix of two or more. It is a staple dish across most of West Africa.

Enslaved populations carried it to the Americas and adapted it to Caribbean cuisines based on what was available. The word “fufu” originates in the Twi language of Ghana and the Ivory Coast.

It’s spelled foo-foo or fou-fou and meaning “mash” or “mix.”

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West African Plasas and Foo Foo

Easy African Fufu Recipe (So Healthy!) (15)

This is a Cassava-based West African Chicken, Spinach, Tomato, and Peanut Stew. Plasas is essentially a simple chicken stew, so there isn’t much to say about it. On the other hand, it is unquestionably one of the most delectable chicken meals in the world.

Click here

Easy African Fufu Recipe (So Healthy!) (2024)


How healthy is fufu? ›

Like many traditional West African ingredients and dishes, fufu has immense health benefits: Not only is it low in cholesterol, it is rich in fiber, potassium and resistant starch, which feeds the beneficial bacteria in your gut and may help reduce inflammation and promote digestive health, and contains vitamin C, ...

How to make fufu with just flour and water? ›

Put the flour in a small saucepan, mix in half of the measured water and stir into a thick paste. Place the pan over a low heat and slowly add the rest of the water, stirring continuously and smoothing out any lumps with the back of a wooden spoon (the low heat will absorb the last of the moisture).

What is the best fufu made of? ›

Traditionally made from cassava root and green plantains, it is a smooth, dense, soul-satisfying, and mild-flavored side dish that turns almost any dinner into finger food. Delicious and filling fufu is your canvas for creating a scrumptious masterpiece.

What's the best thing to eat with fufu? ›

Fufu usually is eaten with a hearty vegetable soup. It can be a vegetable from melon seed, mango seed, okazi, spinach, peanut soup. Most of the time, all of our West African soups are tribal-based. And it can stem from Nigeria, Ghana, Cameroon, Senegal, Liberia.

What does fufu give to the body? ›

Fufu is a high-carbohydrate meal, and carbohydrates are one of the macronutrients required to provide energy to your body. A 100g serving of fufu delivers 267 kcal of energy to your body. This energy is sufficient to power your nervous system, muscles, and organs throughout the day.

Is fufu a junk food? ›

Fufu is a natural healthy food especially with low sodium light soup. Banku and Dokono are high in sodium be careful preparing it , Emoo tuo is high in sodium and high in cholesterol. Chinese food are all high in cholesterol.

What is fufu dough made of? ›

Fufu is a popular traditional African dish, a firm and thick dough made from pounding starches. Unlike bread, Fufu is made from pound starch. Starch comes from pounded roots such as cassava, plantains, or yams. It is a staple food in many African countries, including Ghana, Nigeria, and Cameroon.

Does fufu taste like dough? ›

What does fufu taste like? Fufu has a mild, slightly starchy taste that is similar to the taste of the root vegetables from which it is made. The taste of fufu may be slightly more pronounced if it is made with yams or plantains, which have a slightly sweeter taste than cassava.

Is fufu just raw dough? ›

Fufu is a popular and staple food in the Caribbean and West Africa, particularly Ghana, DRC and Nigeria. It's made by mixing yams and other starchy vegetables with hot water to make a dough-like mash. There are many different ways to make fufu, and the ingredients and method depend on the region of origin.

Can I eat fufu everyday? ›

There is good news for people who eat popular African food, fufu every day. According to Dr Nana Atta Owireku Jnr, it is good to eat fufu everyday but lovers must ensure they drink a lot of soup, eat less meat and more fruits and vegetables.

What is the English name of fufu? ›

Fufu (pounded yam or cassava) is a food dish which first came from West Africa, but is enjoyed by many people across the world. Its taste somewhat resembles that of mashed potatoes with butter.

What is a healthy substitute for fufu? ›

Best all-around gluten-free substitute for fufu flour: Yam/cassava flours. Fufu flour is typically made from cassava, plantains, yams, or other starchy vegetables. So, yam flour or cassava flour will be the closest thing to fufu flour. Yam flour is made from dried yams and has a slightly sweet and earthy flavor.

What can't you chew fufu? ›

The traditional method of eating fufu is to wash your hands then take a marble sized ball of fufu in the right hand. You then dip the ball in the soup you are eating; swallow the fufu whole. You are not supposed to chew fufu since it is generally frowned upon.

How often should you eat fufu? ›

Doctors specifically prescribe fufu for people with low potassium because potassium regulates fluid balance, reduces risk of loss of muscle mass, improves bone mineral density, and lowers formation of kidney stones. These are some reasons why you should eat fufu at least once in a week.

How long does it take fufu to digest in the body? ›

While light food such as white rice takes less than an hour to break down, fufu takes more than six hours as propagated. Rice only takes 45 minutes to be absorbed by the blood, thus increasing the risk of diabetes.

Is fufu a processed food? ›

Fufu is an important fermented processed cassava product in Nigeria. Similar products are also prepared in a number of other countries in Sub-Saharan Africa. Fufu is traditionally processed on a household-scale and has not been industrialised.

Does fufu have a lot of calories? ›

There are 267 kcal of food energy in a 100 g serving made up with water. It is low in cholesterol and rich in potassium, and it is commonly prescribed by doctors for people who have a low level of potassium in their blood.

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