Coconut Fonio (gluten free, dairy free, vegan, low FODMAP)

Fonio is a very fine grain from West Africa. It’s so small that when soaked and strained it feels like wet sand. It’s naturally gluten free and when cooked it’s a great substitute for couscous – actually much better than quinoa.

Coconut fonio is our favorite recipe. It tastes great and can be a full meal on its own with some added protein (tofu or shredded chicken), or as a side dish to any meat or fish.

This recipe is for 4 servings. Each serving (without tofu) is about 273 kcal (5 g protein, 44 g carbs, 6 g fat).


1 cup (205 g) fonio

1 cube stock (vegetable or chicken)
1 cup water
1 cup light coconut milk

1 red bell pepper (170 g) – diced
30 g scallions – green parts only – chopped
½ tsp dried thyme
½ tsp turmeric
1 tsp salt
½ tsp grated ginger or ginger paste
1 tsp garlic infused oil
1 dried whole bird eye chili

280 g firm tofu – cubed (or shredded chicken)


  • Rinse fonio, set aside
  • Make tofu
  • In a small pot, boil water, coconut milk and stock
  • Add everything except fonio (and tofu) and cook for 5 minutes
  • Add fonio, cook on very low, covered, for an additional 5 minutes
  • Remove the chilli before serving

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