Nigerian Fufu (Cassava Swallow) Recipe
April 8, 2026 Chef Joe
The commonest name of this Nigerian swallow is ‘Fufu’.
Fufu is a smooth and elastic dough-like food primarily made from fermented cassava and widely eaten in various part of west Africa.
In Nigeria, Fufu is often taken as part of staple food for soups like ‘Egusi soup’, ‘Ogbono soup’, ‘Okro soup’ and ‘Ofe Nsala soup’ for its soft and bland taste which can serve as perfect contrast for flavorful soup.
It is eaten by swallowing and therefore Fufu is filling and very satisfying.
Health benefits of Fufu
1. Carbohydrate rich:- Cassava is a good source of energy
– Give lasting energy
– Good for the body building process
2. Gluten-free option:- Free of gluten in its nature
– Suitable for gluten intolerant people
– easily digestible
3. Low fat contents:- Low on fat as it does not contain many calories
– Helps you to lose weight
– Healthy for your heart
4. Easily digestible:- Having a soft texture makes it soft on your digestive system
– Suitable for young and old ones
– Usually eaten in the course of recovery
INGREDIENTS (Traditional Method, Fermented Cassava)
| Cassava Tubers | 2–3 Medium (Peeled and cut) | |
| Water | As needed |
Quick Method (Fufu Flour)
| Fufu Flour (Cassava Flour) | 2 Cups | |
| Water | As needed |
Instructions:-
Traditional Method (Authentic Fufu)
- Peel and Soak: Peel the cassava tubers, cut into chunks, and soak in water for 3–5 days to ferment.
- Remove Fiber & Sieve: After fermentation, mash the cassava and sieve to remove fibers, leaving a smooth paste.
- Allow to Settle: Let the paste settle, then decant excess water.
- Cook the Fufu: Transfer the paste into a pot and cook on medium heat, stirring continuously until it thickens and becomes smooth and stretchy.
- Pound to Smooth Texture: Use a wooden spoon or mortar to beat the fufu until lump-free and elastic.
- Serve: Mold into portions and serve hot with your favorite soup.
Quick Method (Fufu Flour)
- Boil Water: Bring water to a boil in a pot.
- Add Flour Gradually: Reduce heat and gradually add fufu flour while stirring continuously.
- Stir to Smooth Consistency: Keep stirring until it forms a smooth, thick, and stretchy dough.
- Adjust Texture: Add small amounts of water if too thick, or more flour if too soft.
- Serve: Mold and serve hot with soup.
Nutrition Facts
Serving Size: 4
Calories Per Serving: 330
% Daily Value
Total Carbohydrate
80g
29%
Cholesterol
-1mg
-0%
Total Fat
0.5g
1%
Dietary Fiber
2g
7%
Protein
2g
4%
Sodium
10mg
0%
Sugars
1g
2%
Prep
15 minCook
20 min💡 Mistakes & Expert Advice
❄️ Storage & Reheating
How to Store
Refrigeration: Wrap tightly and store for up to 2 days.
Freezing: Can be frozen for up to 1 week.
Pro Tip: Wrap in plastic or airtight container to prevent drying out.
Best Way to Reheat
Stovetop (Highly Recommended): Reheat with a little water and stir until soft again.
Microwave: Heat with a splash of water and cover to retain moisture.
Important Note: Do not overheat, as fufu can become too soft or sticky.
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