Plantain Fufu Recipe

Transform plantains into a side dish that will make your favorite soups and stews taste better – Plantain Fufu!

What is the plantain fufu? It’s a popular Nigerian swallow food or side dish that’s made of plantain fruits. From ripe or unripe plantains, you can make a smooth, thick, and creamy fufu to go with your meals.

I often serve fufu with savory and smoky dishes to get the perfect balance of flavor at every bite. You will surely have a better dining experience when you add the Plantain Fufu to your menu.

how to make fresh green plantain fufu

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Once you taste it, you will have another reason to love plantains. The Plantain Fufu truly brings out the incredible flavor and texture of the fruits. Aside from the culinary experience you get, you’re also embarking on healthy African dining!

How to Make Plantain Fufu

It’s so easy to make Plantain Fufu that it’s almost effortless. You can certainly cook it perfectly even on your first try. With a little bit of blending and cooking, you’re going to savor the best Plantain Fufu yet.

Learn all about it here and now!

Ingredient

Before anything else, let’s see what there is to know about plantains.

Green plantain

What is Plantain Fufu made of?

You can make this dish with unripe or ripe plantains – both are great for flavor and texture. In this recipe, I suggest using unripe plantains to get a starchy and sweet side dish.

The plantain is a popular fruit in Africa because of how versatile it is. You can steam deep fry, roast, grill, puree, bake, air fry, braise, or stew it to taste and feel just how delicious and satisfying it is.

Since the green plantain is unripe, you can expect that it will be firm. Nevertheless, there’s always a way to turn it into a Plantain Fufu that everyone will enjoy. Not only will it be good for your appetite, but it’s also fantastic for your health.

Health Benefits of Plantains

  • According to Medical News Today, the fiber from plantains can be good for your heart and digestion.
  • Plantains have lots of antioxidants to protect and take care of your body.
  • Eating Well also mentioned that plantains could boost your immunity.
  • With the potassium from plantains, you can improve your blood pressure levels.
  • An article by Healthier Steps found that plantains can have positive effects on your brain, mood, and sleep.

I’m sure you will have every reason to love the plantains as fufu. At every bite, you will experience how tasty and comforting it is. Once you taste it, the plantain might become one of your favorite fruits!

green plantain

Directions

Here’s a step-by-step guide on how you can cook the perfect Plantain Fufu:

  1. Peel and slice the plantains using a knife.
green plantain prep
  1. Add the plantain slices to a blender with the water and blend until smooth. 
green plantain fufu prep
  1. Place a pot over medium heat and gently pour in the blended green plantains.
  2. Then, continuously stir it with a wooden spoon.
  3. Cook it for about 15 minutes.
  4. Cover it with a lid and steam for about two minutes. 
plantain fufu prep
  1. Pour it into a wet, greased bowl so it slides out easily.
  2. Leave to cool for about five minutes.
  3. Transfer it onto a plate and serve it with your favorite soups and stews!

Quick Tip!

Whenever you see any lumps, push them against the pot and fold them into the mixture. It’s an easy technique to get lump-free fufu!

plantain fufu recipe

When you finish cooking this mesmerizing fufu, you’ll find that it has transformed into a wholly new and irresistibly delicious dish!

Tips

Buying plantains

  • Amigo Foods suggests buying bright green plantains.
  • Check if the plantains also feel firm to the touch.
  • You can also smell a mildly sweet scent on the plantain. 

Storing plantains

  • If you tend to use them while unripe, then keep the plantains in the fridge to use within four days.
  • Alternatively, peel, slice, and store the plantains in freezer bags to last up to several weeks in the freezer.
green plantain fufu recipe

How to Puree the Green Plantain Without a Blender

Plantain Fufu Variations

Nothing beats the classic Plantain Fufu.

Even if it’s just made of plantains and water, you trust that it will give a wonderful quality in flavor and texture. Aside from unripe plantains, you can also use ripe plantains for a sweeter taste.

There is no need to worry about the seasoning, but if you want to make it more flavorful, add salt, sugar, or ground black pepper. Furthermore, you can use almond milk or other milk options as alternatives to water.

More Plantain and Fufu Recipes

  • Pot: Cook the plantain puree in a pot.
  • Blender: Make the puree with a blender.
  • Knife: Peel and slice the ingredients with a knife.
  • Wooden spatula: Mix the cooking fufu with a wooden spatula.
  • Bowl: Transfer the contents into a bowl to serve on a plate. 

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green plantain fufu recipe recipe

How to Serve Plantain Fufu

What’s the best way to enjoy Plantain Fufu?

As you make the fufu, be sure to cook your favorite stews and soups on the side. I especially suggest serving it with savory and smoky dishes to get the perfect balance of flavors.

You can mold the Plantain Fufu into balls for ready-to-eat side dishes. To make it a fun dish, shape the fufu with a well in the middle where you can pour in the soup! Wouldn’t that be a beautiful way of serving a meal?

In our home, we get a piece of fufu with our hands and scoop up some stew or soup to complement the flavors. For your main dish options, you can try these African recipes:

  • Egusi Soup – an authentic African soup with protein, and vegetables cooked in delicious pepper sauce
  • Fish Stew – an assortment of fish in perfectly seasoned sauce
  • Okra Soup – a viscous dish complete with meat and veggies
  • Assorted Meat Stew – all the meat you could ask for in savory broth
  • Ogbona – a thick and hearty meal to go with the fufu
  • Smoked Mackerel Stew – mackerel seasoned and cooked in a seasoned sauce
  • Ewedu Soup – leafy green jute leaves in a smooth and flavorful soup
  • Chicken Gizzard Stew – smoky and peppery gizzards tastes great with swallow foods

More Side Dishes

Storage Tips

  • At room temperature: Wrap the Plantain Fufu in cling film and store it in a container to eat within a few hours. 

make ahead

In the fridge: Store the plastic-wrapped fufu in a container and refrigerate for several days. 

To freeze: Form the fufu into balls and individually wrap them in plastic. Then, store them in freezer bags to last up to weeks.

Frequently Asked Questions

What is plantain fufu made of?

This satisfying dish is made up of just plantains and water! It looks like it has cream, but this is just pure and natural plantains. You can also make it from ripe or unripe plantains for a delicious flavor.

green plantain prep

What does plantain fufu taste like? 

Plantain fufu has a mildly sweet and starchy flavor similar to sweet potatoes. Its subtle flavor makes it suitable for soups and stews. It can also have a creamy and milky taste when you add in some milk.

Is plantain fufu flour healthy?

It certainly is! The good thing about using plantain fufu flour is that you can be sure that it’s made of fresh plantains. The flour will be great for your digestion, metabolism, energy, and overall health.

How to blend plantain for fufu?

There are two ways to blend plantains for pupu. You can steam them first or blend them first. Either way, you can be sure that you’re getting a smooth, thick, and lump-free texture.

gluten free plantain fufu

Plantain Fufu (VIDEO)

4.67 from 3 votes
Have some fun and satisfaction by making and relishing this amazing Plantain Fufu!
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 1
Course Side Dish
Cuisine African, Ghanian, Nigerian
Calories 437kcal

Ingredients
 
 

  • 2 green plantains (unripe plantains)
  • 2 cups water

Instructions
 

  • Prepare the green plantain.
    Peel the green plantains and remove the rinds to avoid the bitter taste.
    Slice it into small pieces
  • Puree the plantain.
    Add the diced plantain to a blender with the water and blend until smooth.
  • Cook it.
    Place a pot over medium heat and gently pour in the blended green plantains. Stir it with a wooden spoon to prevent it from sticking to the pot.
    When you notice lumps forming, press them against the pot to smooth them out. Cook it for about 15 minutes. Cover it with a lid and steam for about 2 minutes.
  • Serve.
    Pour it into a wet glass bowl or greased bowl, so it slides out easily when removing it from the pot. Leave to cool for 3 to 5 minutes.
    Transfer it onto a plate and serve it with your favorite soup or stew.

Video

Notes

  1. You can serve this with stews or soups.
  2. Refrigerate or freeze them in plastic wrap to prolong shelf life.
  3. Continuously stir it while it cooks to prevent burning and clumping.

Nutrition

Serving: 1gCalories: 437kcalCarbohydrates: 114gProtein: 5gFat: 1gSodium: 38mgPotassium: 1743mgFiber: 6gSugar: 63gVitamin A: 4035IUVitamin C: 66mgCalcium: 25mgIron: 2mg
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