Fun With Fonio – Arugula Fonio Salad
These days, it seems I am the queen of finding random new ingredients to cook with. What can I say? I like to keep my diet interesting. I am also lucky enough as a dietitian to come in contact with companies who will sample out their products so I can try some of these new things and let my clients and followers know about them.
Anyhow, have any of you heard of fonio? There is a chance you have, because it is not a new food. Fonio has been cultivated in West Africa for thousands of years. It has a nutty aroma and sand-like texture, like a cross between quinoa and couscous. Fonio is also naturally gluten free, which is good news for those who struggle with food allergies.
I first learned about this food when it was an ingredient in a salad I ate at True Food Kitchen. Then, at the Fancy Foods Show in last month, I was gifted a few samples packages to try, so I decided to make a little something so I could see what it was like to cook this grain at home.
The arugula salad I chose to incorporate the fonio in was very easy to make and incorporating fresh herbs give it added unexpected flavor.
It only takes 4 minutes, plus one minute of boiling in water, for fonio to be ready to serve. This also makes it great for a busy home-cook who needs something quick to add more substance to a side of vegetables, in a soup or salad.
Arugula Fonio Salad
Fresh herbs and arugula liven up this West African grain in a hearty yet healthy salad mix.
- 1/2 cup fonio, cooked
- 2 cups fresh arugula
- 2 garlic cloves (finely chopped)
- 1/4 cup parsley (chopped)
- 1/4 cup mint (chopped)
- 1/2 medium onion (chopped)
- 1/4 cup sun dried tomatoes (chopped)
- 1/4 cup pine nuts
- 1/2 cup crumbled feta cheese
- dash of salt and pepper
Dressing
- Juice from one lemon
- Zest from one lemon
- 1 tsp. dijon mustard
- 1/3 cup olive oil
- 1/2 tsp. salt
- 1/2 tsp. pepper
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Cook fonio as directed.
For this dish: 1/2 cup fonio in a pot with 1 tsp. of avocado oil. Make sure the fonio is coated and then add 1 cup of water. Let the water boil, then turn the heat down to low for 1 minute. After that, turn the heat OFF and let the fonio sit for 4 minutes. Then you can fluff it with a fork and it will be ready to serve.
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Next, mix all the salad ingredients and fonio together in a large bowl.
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Last, add the dressing and mix again.
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Serve on its own or with your favorite animal or vegetarian protein.
