|Nutritional Guidelines (per serving)|
|Amount per serving|
|% Daily Value*|
|Total Fat 1g||2%|
|Saturated Fat 0g||1%|
|Total Carbohydrate 46g||17%|
|Dietary Fiber 7g||25%|
|Total Sugars 9g|
|Vitamin C 5mg||27%|
|*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.|
Fufu, an essential food in most of West Africa, refers to a dough made from boiled and pounded starchy ground provisions like plantains, cassava, or malanga—or a combination of two or more. It was brought to the Americas by enslaved populations who adapted it to Caribbean cuisines according to what was available. The word "fufu" comes from the Twi language, spoken in Ghana and Ivory Coast. It means "mash" or "mix." It's sometimes spelled foo-foo or fou-fou.
There are many versions of fufu, with each West African country featuring its own favorite recipe. Cuba, Jamaica, and Puerto Rico have their versions, too, with sweet plantains and added animal fats such as butter, bacon, or lard.
In African tradition, fufu is served family style in a big round doughlike form. The dough is hand-pulled by each guest who uses it to soak up the juices in stews or soupy preparations. Thus, it's customary to eat fufu with clean hands as this is finger food in the truest sense of the term. By pulling off a pinch of dough about the size of a quarter, rolling it into a ball in your hand, and then making an indentation in the ball with your thumb, you can then scoop up some stew or sauce and enjoy the whole bite.
The traditional recipe for fufu uses true yams, which are boiled and then pounded in a wooden mortar and pestle until they're smooth and sticky like dough. The tart and sour flavor of pounded starches pairs really well with full-bodied and well-seasoned meat and vegetable dishes. For this recipe, we set aside the traditional mortar and pestle and use a food processor instead, which cuts down on the amount of work and time needed.
2 pounds yams
Salt, to taste
Freshly ground black pepper, to taste
1 teaspoon olive oil
Gather the ingredients.
Fill a medium-sized pot halfway with cold water.
Carefully peel the yams; their slippery quality can make them hard to peel.
Cut the peeled yams into chunks and place them in the cold water.
Bring the yams to a boil over high heat. Keep a rapid boil until the yams are soft, about 25 minutes.
Remove the yams, drain, but reserve about a cup of the cooking water. Allow the yams to cool off.
Place the cooled yams in a large bowl along with the salt, pepper, and olive oil.
Mash and mix the ingredients using a potato masher. The mixture will be uneven and lumpy.
Place the fufu mixture in a food processor or blender. Pulse briefly at low speed to remove any lumps but do not puree.
Place the yam mixture back in the bowl and beat it with a wooden spoon until it becomes smooth. The mixture should become sticky and slightly elastic. It's perfectly fine to use your hands to get it to the desired texture. Add some of the reserved water, starting with 1/4 cup, and work the dough. You might need to add more water, but it depends on how moist the yams were to begin with. Keep working and adding water until you have a springy dough that comes away from the bowl, is pliable, and is easily shaped.
Shape the fufu into balls of equal size.
How to Serve Fufu
Because fufu is a way to bring bites of juicy foods into your mouth, any stew or soup preparation is a great dish to serve with fufu.
Fufu is especially good served with a Caribbean soup or stew. Think of West African palaver or peanut butter soup. Or try serving it with recipes you are more familiar with such as stews (osso buco, lamb, or chicken) or traditional soups.
How to Store Fufu
Any leftover fufu can be kept in the refrigerator for four to five days as long as it's very tightly wrapped in plastic. Let it come to room temperature before eating or reheat gently in the microwave wrapped in damp paper towels.