Discover how to make Fufu, a popular and versatile starchy side dish made from pounded cassava or plantains. Perfectly paired with your favorite soups or stews, this recipe brings a taste of tradition to your table. Follow our easy step-by-step guide to prepare this comforting dish, beloved across West Africa.

Ingredients:

- 2 large cassava roots or 4 ripe plantains

- Water (as needed)

- Salt (optional)

Instructions:

1. Prepare the Cassava or Plantains:

  - For Cassava: Peel the cassava roots and cut them into chunks. Place them in a pot of water and bring to a boil. Cook until tender, about 20-30 minutes. Drain and let cool slightly.

  - For Plantains: Peel the plantains and cut them into chunks. Place them in a pot of water and bring to a boil. Cook until tender, about 10-15 minutes. Drain and let cool slightly.

2. Pound the Cassava or Plantains:

  - For Cassava: Use a mortar and pestle or a food processor to pound the cooked cassava until smooth and elastic. You may need to add a little water to achieve the desired consistency. Season with salt if desired.

  - For Plantains: Mash the cooked plantains with a fork or potato masher until smooth. You can also use a food processor for a finer texture. Season with salt if desired.

3. Shape the Fufu:

  - Transfer the pounded cassava or mashed plantains to a clean surface. Use your hands or a spoon to shape it into a smooth, pliable dough. 

4. Serve:

  - Serve the Fufu warm with your favorite soups or stews. It’s typically enjoyed by dipping pieces into the accompanying dishes.

Enjoy your homemade Fufu as a delicious and satisfying side dish!

Nutritional values

2 Large Cassava Roots (Approx. 1.5 lbs or 680g each)

   - Calories: 160

   - Protein: 1.4g

   - Carbohydrates: 38g

   - Fat: 0.3g

Benefits:

   - High in carbohydrates, providing energy.

   - Rich in fiber, aiding digestion and supporting gut health.

   - Contains vitamins and minerals such as Vitamin C, Vitamin B6, and potassium.

4 Ripe Plantains (Approx. 150g each)

   - Calories: 122

   - Protein: 1.3g

   - Carbohydrates: 31g

   - Fat: 0.3g

Benefits:

   - Rich in carbohydrates, providing sustained energy.

   - High in fiber, supporting digestive health.

   - Contains vitamins and minerals such as Vitamin A, Vitamin C, Vitamin B6, and potassium.

Water (as needed)

  - Nutritional Values: Water has no calories, protein, carbohydrates, or fat.

Benefits:

   - Essential for maintaining bodily functions and overall health.

   - Used in cooking to soften cassava or plantains.

Salt (optional)

   - Calories: 0

   - Protein: 0g

   - Carbohydrates: 0g

   - Fat: 0g

Benefits:

   - Enhances the taste of the dish.

   - Helps in maintaining electrolyte balance, but should be used in moderation.