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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.

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.
5 from 1 vote
Prep Time 10 minutes
Cook Time 26 minutes
Total Time 36 minutes
Servings 12 Served
Calories 45 kcal

Nutritional information is only an estimate. The accuracy of the nutritional information for any recipe on this site is not guaranteed.


  • 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


  • 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.


Calories: 45kcalCarbohydrates: 2gProtein: 0.3gFat: 3gSaturated Fat: 0.4gPolyunsaturated Fat: 0.3gMonounsaturated Fat: 2gSodium: 129mgPotassium: 23mgFiber: 0.1gSugar: 0.4gVitamin A: 28IUCalcium: 5mgIron: 0.2mg
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