Mali Fonio Grain Salad

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Fonio is an ancient, gluten-free grain cultivated across the Sahel and treasured in Malian home cooking. This bright, herbaceous salad pairs fluffy fonio with crunchy vegetables, roasted peanuts, and a sunny lemon dressing. Serve it as a light main course or as a side alongside grilled fish or chicken.

Nutrition Facts

Per serving (estimated)

• 295 kcalCalories
• 13 gFat
• 2 gSaturated Fat
• 38 gCarbs
• 5 gFiber
• 5 gSugar
• 8 gProtein
• 320 mgSodium
• 380 mgPotassium
• 45 mgCalcium
• 2.4 mgIron
• 28 mgVitamin C
• 850 mcgVitamin A

Ingredients

For the fonio

• 1 cup uncooked fonio grain
• 2 cups water or low-sodium vegetable broth
• 1/2 teaspoon fine sea salt
• 1 teaspoon olive oil

For the salad mix

• 1 medium ripe tomato, diced (about 3/4 cup)
• 1 small cucumber, peeled and diced (about 3/4 cup)
• 1 small red bell pepper, finely diced
• 1/3 cup red onion, finely chopped
• 1/3 cup fresh flat-leaf parsley, chopped
• 2 tablespoons fresh mint, chopped
• 1/3 cup roasted unsalted peanuts, roughly chopped

For the lemon dressing

• 3 tablespoons fresh lemon juice (about 1 large lemon)
• 3 tablespoons extra-virgin olive oil
• 1 small garlic clove, grated
• 1/2 teaspoon honey or sugar
• 1/2 teaspoon fine sea salt
• 1/4 teaspoon freshly ground black pepper
• 1/4 teaspoon ground cumin

Directions

1. Bring water or broth to a boil in a small saucepan over high heat. Stir in the salt, olive oil, and fonio, return to a boil, then reduce heat to low, cover, and simmer for 5-6 minutes until the liquid is absorbed. Remove from heat, fluff with a fork, and spread on a baking sheet to cool to room temperature, about 15 minutes.
2. While the fonio cooks and cools, prepare the vegetables and herbs. Dice the tomato, cucumber, and bell pepper into small, even pieces, finely chop the red onion, and mince the parsley and mint. Combine all of these in a large mixing bowl along with the chopped peanuts.
3. In a small jar or bowl, whisk together the lemon juice, olive oil, grated garlic, honey, salt, pepper, and cumin until emulsified. Taste and adjust the salt or lemon juice as needed for a bright, balanced bite.
4. Add the cooled fonio to the bowl of vegetables and toss gently to combine. Pour the dressing over the salad and toss again until everything is evenly coated.
5. Cover and refrigerate for at least 20 minutes to let the flavors meld, then give the salad a final toss, taste, and adjust seasoning. Serve at room temperature or slightly chilled, garnished with extra chopped peanuts and a few mint leaves.

Cook’s Notes

• Rinse fonio briefly before cooking to remove any dust and ensure a clean, nutty flavor.
• Toast the peanuts in a dry skillet for 2-3 minutes before chopping to deepen their flavor.
• For a heartier main course, add a can of drained chickpeas or top with crumbled feta or grilled halloumi.
• A pinch of cayenne or a small minced fresh chili gives a gentle Malian-style heat without overpowering the lemon.
• Fonio is naturally gluten-free and high in methionine, making it a satisfying alternative to rice or couscous.

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