Cauliflower Fufu
Cauliflower Fufu known as a cauliflower swallow by our Nigerian cousins is the healthiest, low carb version of the African staple fufu. It is made with cauliflower and hence overflowing with fiber and believe me you will literally not believe its not fofo! Fufu/fofo is one of the most popular and versatile sub-Saharan African dishes. It is usually eaten with vegetable stews ( commonly called soup ) and filled with different types of meat (beef, goat, lamb, fish fondly called particulars).My initial apprehension regarding being deprived of fufu dishes if I started a low carb diet soon evaporated once I discovered and fell in love with cauliflower fofo. I am now an advocate and try to convert friends and family members and they are also getting great results. It is a no-brainer swap with only 9 net carbs compared to up to 100g in traditional fufu dishes. You literally can eat all your favorite African soups guiltfree and not having any afternoon low sugar tiredness You can add some palm oil to it for colour and other times I just eat it as is. It's completely up to you which version you make. Cauliflower is also extremely nutrient-dense and contains anti-oxidants.
Ingredients
- 500 g Cauliflower floret
- 2 tbsp Psyllium husk
- 1/2 tbsp Palm oil ( optional for colour)
- Water
Instructions
- Add cauliflower florets and the psyllium husk in food processor and add just enough water to blend or use hand mixer to puree
- Pour into a cheesecloth or any semi-transparent cloth that will allow most of the water to pass through
- Fold the cheesecloth over and squeeze to drain the water added during blending. You might have to squeeze more than once but it's okay if some water is still left in the cauliflower.
- When done is should look a bit like dough but will still be quite soft to the touch and will fall apart if you try to pick it up
- Carefully pour it from the cheesecloth into a pan on medium heat and stir for a few minutes till it begins to thicken. Add the psyllium husk and stir with a wooden paddle. stir on low heat for about 3 minutes
- Alternatively microwave for 5 minutes until texture elastic enough to serve or wrap up
- Wrap up in foil, cling film or plantain leaves and let set for approximately 10 minutes before eating
Nutrition
Serving: 2PeopleCalories: 71kcalCarbohydrates: 19gProtein: 6gFat: 1gFiber: 10gSugar: 6g
Tried this recipe?Let us know how it was!
Leave a Reply
Want to join the discussion?Feel free to contribute!