Plantain fufu

Ingredients

• 2green plantains
• 180 ml (¾ cup)water

Instructions

1. 1

   Peel the plantains

   Wash the plantains. Cut off both ends, make a lengthwise slit down the middle of each peel, then add two more slits and pull away the skins.

2. 2

   Blend until smooth

   Cut the plantains into cubes and put them in a blender with the water. Blend until smooth.

3. 3

   Heat and stir

   Pour the mixture into a non-stick pot or pan. Stir with a wooden spoon over medium-low heat.

4. 4

   Form the dough

   Keep stirring continuously until the mixture comes together, about 5 minutes.

5. 5

   Make pockets

   Press into the dough in several places to make pockets, breaking up the ball without separating it.

6. 6

   Steam and finish

   Pour about 60 ml (¼ cup) water into the pockets. Cover the pot, leaving the lid slightly ajar, and simmer over low heat until the water has evaporated. Stir the dough back together, then turn off the heat.

7. 7

   Serve the fufu

   Serve immediately with a soup of your choice. Alternatively, wrap it in cling film and serve a minute later, once it has formed a neat ball.

What is plantain fufu?

Fufu, also called a swallow, is a smooth, starchy accompaniment served with soups and stews in several West and Central African cuisines. Nigerian meals often pair it with dishes such as egusi, okra soup or efo riro.

This version uses fresh green plantains rather than prepared flour. Blending them with water makes a smooth base, while cooking and stirring turns it into a pliable dough.

Nutrition and macros by portion

The nutrition label shows one serving as written: 181 calories, 1g protein, 44g carbs, 0g fat.

The plantains provide most of the carbohydrates, while this simple recipe contains very little fat and only a small amount of protein. Pair a portion with a protein-rich soup and plenty of vegetables for a more balanced plate.

Choosing green plantains

Ripeness: Use green plantains, which are firm and starchy rather than sweet and soft. Very ripe fruit will give the fufu a different flavour and texture.

Peeling: Cutting off the ends and making lengthwise slits helps loosen the firm peel. Remove all the skin before cutting the plantains into cubes.

Blend the mixture smoothly

Plantain pieces: Cut the fruit into cubes so the blender can break it down evenly. Blend with the measured water until no noticeable chunks remain.

Consistency: Aim for a smooth, pourable mixture before it goes into the pan. A non-stick pan helps the thickening mixture move more easily as you stir.

Keep stirring as it thickens

Steady movement: Stir continuously over medium-low heat as the mixture cooks. This helps it thicken into one cohesive mass rather than sticking in patches.

Doneness cue: After about 5 minutes, the mixture should come together as dough. The exact time can vary with the pan and heat, so watch for that change in texture.

Steam the centre

Pockets: Press several indentations into the dough without pulling it apart. These spaces hold the additional water while the covered fufu simmers.

Low heat: Leave the lid slightly ajar and cook until the added water has evaporated. Stir everything together again before taking the pan off the heat.

Serve with soup or stew

Pairing: Serve the fufu with a soup or stew that can be scooped up with it, such as egusi, okra soup or efo riro.

Shaping: It can be served straight from the pan, or wrapped in cling film for a minute to help it form a smooth ball.

Recipe notes & tips

• Choose firm green plantains rather than yellow, soft ones.
• Blend the cubes thoroughly so the cooked fufu has an even texture.
• Use a wooden spoon to keep stirring as the mixture thickens.
• Keep the heat at medium-low while forming the dough.
• Leave the lid slightly ajar during the final simmer.
• Serve while warm, when the fufu is easiest to shape and scoop.

Variations

• Serve with egusi: Pair the fufu with a bowl of egusi soup.
• Try okra soup: Serve it alongside okra soup for a classic swallow pairing.
• Add efo riro: Use efo riro as the accompanying stew.
• Shape into a ball: Wrap the cooked fufu in cling film briefly to make a neat ball.
• Use plantain flour: Make a flour-based version instead, following the flour package directions.

Common mistakes to avoid

• Using ripe plantains: Choose firm green fruit for the starchy character this recipe relies on.
• Leaving chunks in the blend: Blend until smooth before transferring the mixture to the pan.
• Stopping the stirring: Keep stirring continuously so the mixture comes together evenly.
• Cooking over high heat: Keep the pan at medium-low while the dough forms.
• Skipping the pockets: Press several indentations into the dough so the added water can be poured into them.
• Sealing the lid: Leave it slightly ajar while the fufu simmers until the water evaporates.

How to store

Plantain fufu is best served fresh. If needed, wrap or seal leftovers and refrigerate for up to 2 days; reheat gently in a covered pan with a little water, stirring until hot and pliable.

Frequently asked questions