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My fonio and walnut stuffed mushrooms are going to be a new favorite appetizer, side dish or lite lunch in your weekly rotation. I know it is in mine. I’ve just started working with this ancient grain and let me tell you, I’m really enjoying it.
If you haven’t worked with fonio before, let me answer some of your questions.
Fonio is prepared similar to couscous and other grains. It is boiled in water or other liquid for a very short amount of time and let to sit covered until cooked through. You fluff it with a fork just like couscous.
Fonio is eaten in its entirety and therefore considered a whole grain.
Yes, fonio is gluten free.
Fonio is the perfect substitute for couscous, quinoa, white and brown rice and other grains.
Fonio is an ancient grain from Africa. It is the smallest member of the millet family and grows easily in the arid regions of Africa. It is traditionally used in everything from breakfast porridge to bread, is added to soups, stir-fries, and baked goods. It has a slightly nutty taste and has the texture of course sand.
Once I learned how good for you this grain is, I began experimenting with using it in multiple recipes. I’ve made stuffed veggies for years. Stuffed zucchini and stuffed mushrooms are favorites of mine. So, I thought I’d trying using fonio in a stuffed mushroom recipe. Keeping with the healthy theme the grain embodies, this recipe is filled with good for you foods like olive oil, veggies and herbs and walnuts. Parmesan and soy sauce gives it the salty, yummy flavor you want and crave and the crispy panko topping gives you lots of texture.
I served these at a cocktail party and everyone loved them. They also kept asking what was in them. The fonio has a sand-like texture that a lot of people haven’t had and that was what they were asking about. The tasty is slightly nutty and the addition of the walnuts in this recipe really worked. Those mushrooms were gone in minutes. Definitely a winning recipe.
If you decide to give fonio a try, make this recipe and try my Fonio with Pistachios and Apricots too. That is a delicious Mediterranean side dish that goes great with poulty. You can purchase Shipetaukin Quick Fonio here.
Looking for other stuffed vegetable recipes? Try one or all of these:
Greek Turkey Zucchini Canoes
Dad’s Lithuanian Stuffed Cabbage
Fonio and Walnut Stuffed Mushrooms
This stuffed mushroom is light and healthy and stuffed with whole grain fonio and walnuts. Easy to make and delicious.
Nutritional information is only an estimate. The accuracy of the nutritional information for any recipe on this site is not guaranteed.
Ingredients
- 24 Large white button mushrooms
- 1/4 Cup Walnuts, chopped
- 2 Tbsp. Extra-virgin olive oil
- 2 Cloves garlic, minced
- 3 Shallots, sliced then chopped
- 1 1/2 Tbsp. Low sodium soy sauce
- 1 Cup White wine
- 2/3 Cups Vegetable stock
- 1/3 Cup Shipetaukin Quick Fonio
- Kosher salt
- Freshly ground pepper
- 2 Tbsp. Fresh basil, chopped
- Handful of fresh parsley, chopped
- 1/2 Cup Freshly grated Parmesan cheese
- 1/4 Cup Panko bread crumbs
- Cooking spray
Instructions
- Preheat the oven to 350° F.
- Place the walnuts in a small skillet on the stove over medium heat. Toast for about 5 minutes stirring often to prevent burning. Put them into a bowl to cool.
- Set a large sauce pan with the olive oil over low heat. Saute the garlic and the shallots in the oil for a minute to soften.
- Add the soy sauce, wine, and mushrooms and simmer covered until the mushrooms are tender, about 10 minutes.
- Use a slotted spoon to remove the mushrooms from the pan. Let excess liquid fall back into the pan, then transfer the drained mushrooms to a baking dish, arranging them hollow side up. Reserve the liquid in the pan.
- Cook the fonio by bringing the vegetable stock to a boil in a separate pot.
- Pour in the Shipetaukin Quick Fonio, and bring back to a boil, cover the pot and remove from the heat. Let stand, covered, for 5 minutes.
- Fluff the fonio with a fork and add the cooked fonio into the saucepan with the shallot, onion and liquids. Stir the fonio into the liquid and let cook for a couple of minutes over low heat until all the liquid is absorbed.
- Finish the stuffing by mixing the nuts, herbs and Parmesan cheese into the cooked fonio. Taste. If needed, add more salt. Lightly salt and pepper the mushroom caps.
- Using a tablespoon, pile a small mound of filling inside the cap of each mushroom. Top each with a sprinkling of panko bread crumbs. Spray with cooking spray. Bake for 10 minutes or until the panko is lightly browned on top. I finished these under the broiler to brown further.
Nutrition
Calories: 45calCarbohydrates: 2gProtein: 0.3gFat: 3gSaturated Fat: 0.4gPolyunsaturated Fat: 0.3gMonounsaturated Fat: 2gSodium: 129mgPotassium: 23mgFiber: 0.1gSugar: 0.4gVitamin A: 28IUCalcium: 5mgIron: 0.2mg
Tried this recipe?Let us know how it was!
