Fufu and Light Soup

Fufu and Light Soup is a classic West African dish, particularly popular in Ghana, consisting of a starchy, dough-like ball (fufu) served with a savory, often spicy broth-based soup. The fufu is traditionally made by pounding boiled starchy vegetables like cassava, plantains, or yams into a smooth, elastic consistency. The 'light soup' is a clear, flavorful broth typically made with tomatoes, onions, peppers, and a protein such as chicken, goat, or fish.

🍽️ Nutrition at a glance

This dish is primarily high in carbohydrates from the starchy fufu, providing a good source of energy. The soup contributes protein and essential vitamins, while the overall meal is generally low in fat unless prepared with fatty cuts of meat.

Nutrition breakdown

Calories	450 kcal
Protein	25 g
Carbs	65 g
Fat	10 g
Fiber	4 g
Sugar	8 g
Sodium	650 mg
Potassium	600 mg
Vitamin C	25 mg
Iron	3 mg
Vitamin A	150 mcg
Calcium	40 mg
Magnesium	35 mg
Phosphorus	120 mg
Vitamin B6	0.4 mg

Per 1 typical serving (approx. 300g fufu + 240g light soup) · estimated, varies by recipe

💡 What's interesting

Fufu is uniquely prepared by rhythmic pounding in a mortar and pestle, which develops its signature stretchy texture. Nutritionally, it's a fascinating example of a meal designed for sustained energy, with the starchy fufu complemented by a nutrient-rich broth.