4 Serves
101 Mins
9 g
91 g
2 g
Peel and chop the cassava and plantains into uniform chunks, then place them in a large pot and cover with water.
Ingredients, vitamins, and health benefits
Cassava Flour
Flag a recipe, ingredient, instruction, timing, or safety issue for review.
NigerianVitamin K
5 µg / 120 µgVitamin B1
0 mg / 1.2 mgVitamin B2
0 mg / 1.3 mgVitamin B3
4 mg / 16 mgVitamin B5
1 mg / 5 mgVitamin B6
0 mg / 1.7 mgFolate
97 µg / 400 µgCalcium
38 mg / 1,300 mgIron
3 mg / 18 mgMagnesium
110 mg / 420 mgPhosphorus
283 mg / 1,250 mgPotassium
604 mg / 4,700 mgSodium
1432 mg / 2,300 mgZinc
2 mg / 11 mgCopper
0 mg / 0.9 mgManganese
2 mg / 2.3 mgSelenium
47 µg / 55 µgFiber
9 g / 28 gSugar
3 g / 50 gSaturated Fat
0 g / 20 gCholesterol
0 mg / 300 mgCaffeine
0 mgNet Carbs
83 gAlcohol
0 g
Bring the water to a boil and cook the starches until they are fork-tender, which typically takes about 45 minutes.
Drain the water and transfer the cooked pieces into a large mortar, adding a small amount of salt for seasoning.
Pound the mixture vigorously using a large pestle until it becomes smooth, elastic, and uniform in texture, adding a splash of hot water if needed to adjust consistency.
Shape the fufu into smooth balls and serve immediately while hot alongside your favorite soup or stew.
Hot Water
Plantain Flour
Salt
Vitamin A
1 µg / 900 µgVitamin C
18 mg / 90 mgVitamin E
1 mg / 15 mgVitamin K
5 µg / 120 µgVitamin B1
0 mg / 1.2 mgVitamin B2
0 mg / 1.3 mgVitamin B3
4 mg / 16 mgVitamin B5
1 mg / 5 mgVitamin B6
0 mg / 1.7 mgFolate
97 µg / 400 µgCalcium
38 mg / 1,300 mgIron
3 mg / 18 mgMagnesium
110 mg / 420 mgPhosphorus
283 mg / 1,250 mgPotassium
604 mg / 4,700 mgSodium
Fiber
9 g / 28 gSugar
3 g / 50 gSaturated Fat
0 g / 20 gCholesterol
0 mg / 300 mgCaffeine
0 mgNet Carbs
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ItalianZinc
2 mg / 11 mgCopper
0 mg / 0.9 mgManganese
2 mg / 2.3 mgSelenium
47 µg / 55 µgAlcohol
0 g