Fufu flour is a staple food in many African countries, loved for its versatility and ability to complement a wide range of dishes.
Made from starchy root vegetables like cassava, yams, and plantains, fufu flour is a gluten-free, grain-free, and low-fat alternative to traditional flours.
In this article, we’ll take a closer look at what fufu flour is, its nutritional benefits, and how you can use it in your recipes!
What is fufu flour?
Fufu flour is a type of flour that’s really popular in many African countries. It’s named after the traditional African dish called fufu, which is made by mixing flour with hot water to create a starchy dough-like consistency. The dough is then formed into balls and served alongside soups, stews, or sauces.
When it comes to making fufu flour commercially, it’s a bit of a process. First, they have to peel and wash the root veggies (cassava, yams, plantains), then they’re boiled until they’re soft. After that, they’re mashed or pounded until they become a smooth paste. Finally, the paste is dried and ground into a fine powder, which is what we know as fufu flour.
What’s the difference between fufu flour and regular flour?
The main difference between fufu flour and regular flour is the ingredients that they’re made from. Fufu flour is made from starchy root vegetables like cassava, yams, and plantains, while regular flour is made from enriched wheat (bleached or unbleached). Fufu flour may also contain potato granules or spices depending on the type.
Fufu flour has a smooth and elastic texture when cooked – perfect for fufu dough, while regular flour has a more powdery texture and is more versatile for baking.
Benefits of fufu flour
Fufu flour is gluten-free, grain-free, sugar-free, and low in fat, which makes it a great option for people with certain dietary restrictions, allergies, or preferences, including paleo dieters!
Since fufu flour is made from starchy root vegetables like cassava, yams, and plantains, it’s high in fiber, vitamin C, and potassium.
What’s cool about fufu flour is that it has a really smooth and elastic texture, which makes it perfect for making fufu or similar doughs like gnocchi.
Fufu flour nutrition facts
| Flour (¼ cup) | Calories | Carbs | Fiber | Sugar | Fat | Protein | Glycemic Index |
| Fufu flour | 106 | 25 g | 1.5 g | 0 g | 0 g | 3.5 g | 84 |
| All-purpose flour | 120 | 24 g | 1 g | 0 g | 0.5 g | 4 g | 85 |
How to bake and cook with fufu flour
The most popular way to use fufu flour is by mixing it with water to make fufu, a starchy, dough-like consistency that is typically eaten with soups, stews, and sauces.
Since it’s pretty starchy, fufu flour also works great for making crispy, fried foods or as a thickening agent. Simply mix the flour with a small amount of water to create a paste, then add it to your sauce or gravy and let it simmer until it thickens.
Fufu flour can be used as a gluten-free flour substitute in baking, especially for recipes that require a starchy, dense texture. Switch out 25% of your gluten-free flour mix/all-purpose for fufu flour to make pancakes, bread, and other baked goods.
When using fufu flour, it’s important to note that it has a slightly different consistency than traditional flours, so you may need to adjust your recipe slightly to get the desired texture. For example, it has a high liquid absorbency, so you may need to add more liquid to your recipe.
Popular fufu flour baked goods and dishes
Here are some popular things that fufu flour is used for:
- Fufu
- Thickening soups and stews
- Frying batters
- Baking gluten-free pancakes, muffins, and bread
- Baby food (often used as a base for homemade baby food in Africa)
- Fufu chips or crackers
How to make fufu flour at home
Making fufu flour at home involves peeling, washing, and grating cassava, plantains, or yams, then squeezing out the excess liquid and drying the pulp in the sun or a dehydrator until it is completely dry. Once dry, the pulp is ground into a fine powder using a mill or a food processor, then sifted to remove any remaining coarse bits.
As you can imagine, it’s a bit of a time-consuming process, so I generally recommend buying prepared fufu flour from the store. If you can’t find it, I provide some good substitutes below!
How to store fufu flour
For store-bought fufu flour, simply keep it in its original packaging or transfer it to an airtight container and store it in a cool, dry place for up to 1 year.
For homemade fufu flour, store it in an airtight container in a cool, dry place. It can last for several months if stored properly, just make sure to use it before it goes bad.
What are the best substitutes for fufu flour?
Since cassava and yam are often ingredients in fufu flour, pure cassava and yam flours make great substitutes for fufu flour. They offer a similar taste, texture, and nutritional value, while also being gluten-free.
Being a root vegetable, potato flour is also a close replacement with slightly more protein.
Coconut is a great keto, paleo substitute that’s high in fiber – see how it compares to fufu flour.
FAQs
Fufu itself doesn’t have much of a taste as it is primarily used as a bland, starchy accompaniment to soups and stews, but the flavor can vary slightly depending on the type of flour used (cassava, plantain, or yam).
Fufu flour made from cassava, plantain, or yams are the best for making fufu.
Fufu powder is made from various starchy ingredients such as cassava, plantains or yams, whereas cassava flour is made solely from the cassava root. Although they may look similar, they have slightly different properties.
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