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|Alternative names||foofoo; foufou; fufuo; foutou; sakora; sakoro; couscous de Cameroun|
|Main ingredients||Usually cassava|
(per 100 g serving)
|267 per 100g made up with water kcal|
(per 100 g serving)
|Cookbook: Fufu Media: Fufu|
Fufu (variants of the name include foofoo, fufuo, foufou) is a staple food, common in many countries of West Africa and the Caribbean. It is often made with cassava and green Plantain Flour. Other flours, such as semolina, maize flour or mashed plantains may take the place of cassava flour. Fufu, served alongside soup, usually groundnut soup, Palm nut soup or Light Soup, is a national dish of Ghana.
An alternative method is to boil starchy food crops like cassava, yams or plantains and cocoyams and then pound them into a dough-like consistency. Fufu is eaten with the fingers, and a small ball of it can be dipped into an accompanying soup or sauce. Foods made in this manner are known by different names in different places. Among the Baule and other Akan groups in Cote d'Ivoire , it is known as sakora; among the Dagombas of Northern Ghana as sakoro; and as couscous (couscous de Cameroun) in the French-speaking regions of Cameroon (not to be confused with the North African dish couscous).
Portuguese traders introduced the cassava to Africa from Brazil in the 16th century. In Nigeria, Togo and Cameroon, fufu is white and sticky (if plantain is not mixed with the cassava when pounding). The traditional method of eating fufu is to pinch some of the fufu off in one's right hand fingers and form it into an easily ingested round ball. The ball is then dipped in the soup before being eaten.
A similar staple in the African Great Lakes region is ugali. It is usually made from maize flour (masa), and is also eaten in Southern Africa. The name ugali is used to refer to the dish in Kenya and Tanzania. Closely related staples are called nshima in Zambia, nsima in Malawi, sadza in Zimbabwe, pap in South Africa, posho in Uganda, luku, fufu, nshima, moteke, semoule, ugali and bugari in Republic of the Congo and in the Democratic Republic of the Congo and phaletshe in Botswana.
In Caribbean nations with substantial populations of West African origin, such as Cuba, the Dominican Republic, Haiti and Puerto Rico, plantains, yucca, or yams are mashed with other delectable ingredients (fufú nigeriano). In Cuba, the dish retains its original African stem name, termed simply as fufú or with added descriptive extensions like fufú de platano or fufú de platano pintón. On other major islands, fufú goes by the names of mangú in the Dominican Republic and mofongo in Puerto Rico. What distinguishes the Caribbean "fufú" from its West African relative is a firmer texture with stronger flavors. As it moves away from Cuba, the fufú's core is less a gelatinous dough and more of a consistent mass.
Puerto Rican mofongo in keeping with the creolized cuisine traditions of the Caribbean tends toward a fufú of much higher density and robust seasoning. While keeping a conspicuous African character, mofongo has borrowed from the island's Iberian culinary tradition, to create a dish comprised almost exclusively of fried green plantains, with neither yucca nor maize. Unlike the mushier Caribbean and West African fufús, mofongo is generally firmer and crustier.
To prepare mofongo, green plantains are deep-fried once unlike twice fried tostones. Next, they are mashed in a 'pilon' ( mortar ) with chopped garlic, salt, black pepper and olive oil. The resulting mash is then pressed and rounded into a hollowed crusty orb. Meat, traditionally chicharrón, is then stuffed into the chunky ball of fried green plantains. A few recipes call for a meat or vegetable salsa criolla" (related to American Creole sauce) poured on top of the hot sphere. In the trendier "mofongo relleno," typical of western Puerto Rico, seafood is all over, inside and outside. Traditional mofongo, as previously cited, comes seasoned and stuffed with meat, and bathed in a chicken broth soup. Because of its elaborate process of preparation and its sundry ingredients, poet and blogger Arose N Daghetto called the mofongo a type of "fufú paella" and branded it as "the big daddy of fufús." 
The vegetable or fufú sauce in the Anglo-Caribbean is not fried first. Plantain is not used as much, as it is used in so many dishes. Fufu is usually part of or added to a soupy sauce, or on the side with a soupy dish. In Antigua fufu is served as part of the national dish but is called fungi/fungee and is made using cornmeal and okra. Similarly, in Barbados it serves as part of the national dish and is called cou cou and uses cornmeal or, less commonly, breadfruit instead, like several other English Caribbean islands. In Haiti it is called tum tum. It is mostly made of breadfruit but can be made of plantain or yams, and is usually served with an okra based stew or soup.
Fufu, as well as other starchy food, is eaten in a great number of African countries—especially by the Asante, the Akyem, the Bono and the Fante peoples of the Akan ethnic group of Ghana the ewes of Togo and the Ivory Coast. It features in Togolese cuisine Guinean cuisine, Cameroonian cuisine, as well as Nigerian cuisine.
Pieces of boiled cassava or other tubers are pounded together in a giant wooden mortar using a wooden pestle. In between blows from the pestle, the mixture is turned by hand and water gradually added till it becomes slurry and sticky. The mixture is then formed into a ball or a rounded slab and served. With the invention of the Fufu Machine preparation has become much less labour-intensive.
Nutritionally, 100 g dry weight fufu contains 2 g of protein, 0.1 g of fat and 84 g of carbohydrate. There are 267 kcal of food energy in a 100 g serving made up with water. It is very low in cholesterol. It is very rich in potassium, and it is commonly prescribed by doctors for people who have low level of potassium in their blood.
- Nweke, Felix I. "THE CASSAVA TRANSFORMATION IN AFRICA". United Nations. Retrieved 10 June 2014.
- DeLancey, Mark W., and Mark Dike DeLancey (2000). Historical Dictionary of the Republic of Cameroon, 3rd ed. Lanham, Maryland: The Scarecrow Press, p. 134.
- Wheatley, Christopher (1997). Metodos para agregar valor a raices y tuberculos alimenticios: manual para el desarrollo de productos. CIAT. p. 17. ISBN 9589439896.
- Rabade Roque, Raquel (2011). The Cuban Kitchen. NY: Knopf Doubleday Publishing Group. p. 151. ISBN 0307595439.
- Martinez, Daisy (2013). Daisy Cooks!: Latin Flavors That Will Rock Your World. Hachette Books.
- Food and Identity in the Caribbean, Hanna Garth, Ed. 2013 Bloomsbury Press.
- Daghetto, Arose N. (2011). "Say Whaaat??– Fufu and Mofongo!". Article. Literature Voodoo-- Quite Storm Enterprises. Retrieved December 17, 2015.
- "How many calories are in Golden Tropics Cocoyam Fufu Flour". slimkicker.com. SlimKicker. 2013. Retrieved 2 July 2014.