Fonio with Groundnut Stew

Fonio with Groundnut Stew is a beloved West African dish, particularly popular in countries like Mali, Senegal, and Nigeria. It features fonio, a tiny, nutty-flavored ancient grain, served with a rich, savory stew made from groundnuts (peanuts), tomatoes, onions, and often chicken or vegetables.

🍳 View the full Fonio with Groundnut Stew recipe →

🍽️ Nutrition at a glance

This dish is a well-balanced meal, offering complex carbohydrates from the fonio, plant-based protein and healthy fats from the groundnut stew, and key nutrients like iron, magnesium, and B vitamins. A typical serving provides roughly 450-600 calories, depending on the portion size and specific recipe.

Nutrition breakdown

Calories	450 kcal
Protein	15 g
Carbs	55 g
Fat	20 g
Fiber	6 g
Sugar	8 g
Sodium	450 mg
Potassium	400 mg
Iron	3.5 mg
Magnesium	80 mg
Phosphorus	200 mg
Zinc	2.5 mg
Vitamin B6	0.4 mg
Folate	70 mcg
Niacin (B3)	4 mg

Per 1 cup (240 g) · estimated, varies by recipe

💡 What's interesting

Fonio is a drought-resistant superfood that has been cultivated in Africa for over 5,000 years, making it one of the continent's oldest crops. The combination of this resilient grain with protein-rich groundnuts creates a complete amino acid profile, showcasing traditional African culinary wisdom in creating nutritionally complete meals from indigenous ingredients.