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    Home » Recipes » Course » Salads

    Fonio Tabbouleh

    By: Thomas Published: 28 Dec, 21 Updated: 28 Dec, 21 5 Comments

    RecipePrintComments
    5 from 1 vote

    This healthy Mediterranean-inspired salad is loaded with fonio, cucumber, and juicy tomatoes! The dressing is zesty, garlicky, and packed with lots of fresh herbs like parsley, mint, and green onions! Delicious served chilled, this fonio salad makes a great appetizer or side-dish, plus it's meal prep friendly!

    Fonio tabbouleh with fresh herbs on a plate.
    Jump to:
    • 📔 What is Fonio
    • 🥣 How to Make Fonio Tabbouleh
    • 💬 FAQ
    • More Vegan Fonio Recipes
    • 📖 Recipe

    📔 What is Fonio

    Fonio is a small grain mainly produced in West African countries. It is a type of millet with a nutty and earthy flavor. It has a super light and fluffy texture.

    This ancient grain looks a lot like couscous but is naturally gluten-free, high in fiber, and packed with nutrients. Just like quinoa, it is considered a superfood.

    Ingredients like fonio, cucumber, tomato, parsley, mint, lemon, and garlic.

    🥣 How to Make Fonio Tabbouleh

    This recipe is inspired by Mediterranean tabbouleh, but with a twist! Instead of using couscous or bulgur, we will be using fonio!

    Here is what you will need to make this delicious fonio tabbouleh:

    • Fonio - Obviously the star of this recipe! I recommend using the white kind, not whole fonio that is darker in color. Tips for cooking fonio below!
    • Tomato - Fresh and ripe is best. Remove the core and juice before cutting into small cubes.
    • Cucumber - For crunchiness. You can peel it, or leave the skin on to add color.
    • Fresh herbs - Parsley, mint, and green onions. Do not omit any of these as fresh herbs bring a ton of flavor to this tabbouleh.
    • Olive oil - Preferably a high quality olive oil.
    • Lemon juice - To add a lot of freshness and a zesty flavor!
    • Maple syrup - The addition of maple syrup helps balance with the earthiness of the fonio.
    • Garlic, salt and black pepper
    Fonio

    Where to Buy Fonio

    This ancient grain is not only gluten-free, but also loaded with antioxidants. It is versatile and has a texture similar to couscous.

    Get Fonio Here
    Fonio is a saucepan.

    How to Cook Fonio

    What I love about fonio is how easy and quick it is to prepare! It takes less than 10 minutes to cook and there is very little active time required. Here is how to cook fonio on the stovetop:

    1. Bring a pot of water to a boil. You want to use a ratio of about 2 cups of water per cup of fonio.
    2. Add the dry fonio and cook covered for 3 minutes.
    3. Turn off the heat and let it sit for 5-7 minutes.
    4. Fluff with a fork and let cool for a few more minutes. That's it!

    Making the Tabbouleh

    Once the fonio has cooled down to room temperature, stir in the diced tomatoes, cucumber, chopped herbs, and toss with olive oil and lime juice!

    Fonio has an earthy flavor, but it mellows down once chilled, as it soaks up the dressing.

    Fonio, cucumber, tomatoes, and fresh herbs in a bowl.

    How to Serve Fonio Tabbouleh?

    You can serve as a main meal, with your plant-based protein of choice on the side, or simply as an appetizer! It's also delicious served in wraps!

    💬 FAQ

    • Which type of fonio should I use? I recommend using white fonio for this recipe. Whole fonio will work as well, but the flavor will be more earthy.
    • Where to buy fonio? Fonio can be found in almost every African stores, or online.
    • How long does this fonio tabbouleh keep? It will keep for up to 2 days in the refrigerator. Give it a good stir if you see some water has separated.
    Close up of fonio tabbouleh.

    This delightful salad is healthy, fresh, zesty, and so quick to make! Whether you are new to fonio or not, you are going to love this vibrant salad!

    More Vegan Fonio Recipes

    • Fonio Balls in Peanut Sauce
    • Ethiopian Sweet Potato Fonio Tacos

    Let me know in the comments and leave a rating if you try this recipe!

    Fonio tabbouleh with fresh herbs on a plate.

    📖 Recipe

    Fonio Tabbouleh

    Fonio Tabbouleh

    Author: Thomas
    Vibrant, zesty, and healthy plant-based salad loaded with fonio, cucumber, and tomatoes! Tossed with a bright lemon dressing with tons of parsley, mint, and green onions!
    5 from 1 vote
    Print Pin Review
    Prep Time : 10 mins
    Cook Time : 20 mins
    Total Time : 30 mins
    Servings 4 servings
    Calories 333 kcal

    Ingredients
     
     

    • 2 cups water
    • 1 cup dry fonio
    • 1 small tomato diced
    • ½ cup diced cucumber
    • 1 small white onion diced
    • 1 cup loosely packed fresh parsley finely chopped
    • ½ cup loosely packed fresh mint finely chopped
    • ⅓ cup chopped green onions

    Dressing

    • ¼ cup olive oil
    • ¼ cup lemon juice
    • 1 tablespoon maple syrup
    • 1 tablespoon tomato paste
    • 1 clove of garlic minced
    • ¼ teaspoon salt adjust to taste
    • ¼ teaspoon ground black pepper

    Instructions
     

    • Add the water to a medium saucepan and bring to a boil. As soon as it boils, add the fonio, cover with a lid and cook for 3 minutes over low-medium heat. Turn off the heat and let it sit covered for 5-7 minutes, or until fonio is tender. Fluff with a fork.
    • Transfer the cooked fonio to a large mixing bowl and let it cool for 20 minutes. In the meantime, dice the tomato, cucumber, white onion, and finely chop the herbs. Add to the fonio.
    • For the dressing: In a small bowl, whisk together the olive oil, lemon juice, maple syrup, tomato paste, minced garlic, salt, and ground black pepper. Pour over the fonio and stir well to combine everything.
    • Serve at room temperature, or chill in the refrigerator for at least 2 hours before serving. This fonio salad will keep for up to 2 days in the refrigerator.

    Nutrition

    Serving: 1 servingCalories: 333 kcalCarbohydrates: 41.7 gProtein: 6.2 gFat: 16.4 gFiber: 5.5 gSugar: 5.6 g
    Course : Salad, Side Dish
    Cuisine : Mediterranean
    Keyword : fonio recipe, fonio salad
    DID YOU MAKE THIS RECIPE? Tag @fullofplants on Instagram and hashtag it #fullofplants
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    Reader Interactions

    Comments

    1. Ann R

      December 28, 2021 at 9:46 pm

      5 stars
      It looks delicious, but fonio isn’t available on Amazon and they’re not able to predict when it will be. Instead, I’ll make it with regular millet, which I already have. I’ll keep in mind to check on the fonio at another time.

      Reply
      • Joseph Carefoot

        December 29, 2021 at 2:42 am

        #1 Bulgar is traditional, wonderful, and almost irreplaceable. I rather a #2 Millet, I let the Millet sit in the mix, allowing it to soften and suck in that lemon juice ... 🙂

        Reply
      • Thomas

        December 29, 2021 at 7:06 am

        Yes, definitely try fonio once you get the chance! It's so underrated!

        Reply
    2. Joseph Carefoot

      December 29, 2021 at 2:21 am

      Hands Down, what a Mastery of elements. Kudos and Thank You

      Reply
      • Thomas

        December 29, 2021 at 7:06 am

        Thanks Joseph!

        Reply

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