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Vegetarian, Africa and overseas

Fonio with vegetables and tomato sauce

Fonio with vegetables and tomato sauce is a vegetarian dish for 4 people, ready in 35 minutes and easy to make, for €2.40 per serving. The steamed fonio stays light and fluffy, the carrots and zucchini keep a bit of bite, and the spiced tomato sauce gives it character. The trick is to moisten the fonio before steaming so the grains don't clump.

Tonight, fonio as light as a cloud, full of flavor, with tender vegetables and a spicy tomato sauce that warms you up.

Fonio with vegetables and tomato sauce
Total time
35 min
Difficulty
Easy
Cost per person
€2.40
Calories per person
510 kcalcalculated by Kiloach, your weight coach
Season
Winter, Spring, Summer, Fall
The kids
They generally like it

Fonio has this incredibly light, almost fluffy texture, quite different from rice or couscous. Steamed properly, each grain stays separate, soaking up the flavor of the tomato sauce without ever feeling heavy. The diced carrots and zucchini keep a bit of bite, which gives texture to every forkful.

This dish works just as well for a weeknight dinner as for a meal with guests, since it needs little attention once the sauce is simmering. The chile stays mild in this recipe, so kids can eat it too, and you can add more heat at the table for adults who like it spicier.

The ingredients

4 people

Pantry

  • Fonio 300 g
  • Crushed tomatoesoften in the pantry 400 g
  • Chili powderoften in the pantry 1 tsp
  • Peanut oiloften in the pantry 4 tbsp
  • Saltoften in the pantry 1 pinch
  • Pepperoften in the pantry 1 pinch

Fruits and vegetables

  • Carrots 3
  • Zucchini 2
  • Onions 2
  • Garlic 2 cloves

The step by step recipe

  1. Rinse the fonio, drain it, and let it swell for a few minutes with a little water. 5 min

    Poorly rinsed fonio can taste slightly earthy.

  2. Cut the carrots and zucchini into small dice, and mince the onions and garlic.

    Save the zucchini for later, it softens quickly.

  3. Cook the onions and garlic until soft, add the tomatoes, chili, and salt, and let simmer. 15 min

    Let it reduce until the sauce is thick.

  4. Add the carrots, then the zucchini, and keep cooking covered. 10 min

    The vegetables should stay slightly firm to the bite.

  5. Steam the fonio in a couscoussier or colander, fluff it, and serve topped with the sauce. 8 min

    Mix a drizzle of oil into the fonio to keep it light and fluffy.

Our tips to get it right

  • Don't steam the fonio too long, a few minutes is enough, otherwise the grains turn mushy.
  • Cut the vegetables into evenly sized pieces so they all cook at the same rate.
  • Taste the sauce before serving and adjust the salt, since canned tomatoes vary in acidity from brand to brand.

The variations

  • Swap the zucchini for diced eggplant for a softer, richer sauce.
  • Add drained chickpeas to the sauce for a heartier dish with more protein.
  • For kids, cut the chile in half and serve the sauce on the side so everyone can season to taste.

What to serve it with

  • Plain yogurt to cool the heat
  • Vegetable fritters as a starter
  • Iced mint tea

Storage

Fonio and sauce keep for 2 to 3 days in the fridge, in a sealed container, ideally stored separately. The tomato sauce freezes well for up to 2 months. Reheat the fonio steamed or in a pan with a splash of water so it doesn't dry out.

Questions about this dish

Can you replace fonio with another grain?

Couscous or bulgur work well if you don't have fonio. The texture will be a bit less light, but the tomato sauce pairs just as nicely.

Can you make the tomato sauce ahead of time?

Yes, you can make it the day before and reheat it gently before serving. The chile flavor even deepens a bit after a night in the fridge.

How do you keep fonio from clumping?

Moisten the grains lightly before steaming and fluff the fonio with a fork right after cooking. Mixing in a splash of oil right away also helps keep the grains separate.

Is this dish okay for kids?

Yes, the amount of chile stays mild in this recipe. You can cut it in half again if your kids prefer milder flavors.

How long does it take to make a fonio with vegetables and tomato sauce?

Count 35 min in total, prep and cooking included. The recipe is rated “easy”.

How many calories are in a fonio with vegetables and tomato sauce?

About 510 kcal per serving, for a recipe meant for 4 people. Calories are calculated by Kiloach, your weight coach, the app that partners with Mon Chou.

How much does a fonio with vegetables and tomato sauce cost?

About €2.40 per serving, or €9.60 for 4 people, based on average supermarket prices.

What allergens does this recipe contain?

This recipe contains none of the major allergens tracked by Mon Chou. Always check the labels of the products you buy.

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