Cauliflower Fufu (Swallow) | Low Carb Africa

Cauliflower Fufu (also known as a cauliflower swallow) is a healthy, low carb version of African fufu. Made with cauliflower and loaded with fiber, you wouldn’t even know the difference!

Fufu is a very popular and versatile West African dish eaten with a rich, thick soup and decorated with different types of meat (beef, goat, lamb, fish, you name it).

One of the things that made me nervous about starting a low carb diet was that I would have to give up my traditional African rice and fufu dishes. That was until I discovered this amazing cauliflower substitute which tastes so good, I have successfully gotten a few friends and family members eating this with glowing reviews and amazing results.

It has only 9 net carbs compared to 50 or even 100g in traditional fufu dishes. Imagine eating fufu and all your favorite African soups and not having any afternoon crashes while also losing weight?  Count me in!

Ingredients

• Cauliflower or frozen florets: I like to use frozen florets to save time but you can use fresh cauliflower as well.
• Psyllium husk: This is what binds the cauliflower together and cannot be omitted.
• Palm oil: This is optional, but I add palm oil sometimes for variety.

Cauliflower nutrition

Cauliflower is very popular in the low carb/keto community and for good reason. It is highly versatile and used as a substitute for rice dishes, casseroles, soups, and even fufu.

Cauliflower is also very nutrient-dense and contains anti-oxidants. Its high fiber quantity makes it perfect for fufu dishes, as it makes you feel full very quickly.

How to Make Cauliflower Fufu

1. Chop the cauliflower into medium-sized pieces. If using frozen florets, thaw them in the microwave for a few minutes.
2. Blend in a blender with about 2 cups of water on high until the cauliflower is completely pureed.
3. Pour into a cheesecloth or any semi-transparent cloth that will allow most of the water to pass through.
4. Fold the cheesecloth over and squeeze to drain the water added during blending. You might have to squeeze more than once, but it’s okay if some water is still left in the cauliflower.
5. When done, it should look a bit like dough but will still be quite soft to the touch and will fall apart if you try to pick it up.
6. Carefully pour the mixture from the cheesecloth into a pan on medium heat and stir for a few minutes until it begins to thicken. Add the psyllium husk and stir with a wooden paddle.
7. If you wish, add the palm oil and stir some more. This step is completely optional.
8. As you stir, mold the fufu into a roundish shape. When the texture is a bit firm but stretchy, the fufu is done. If you want a firmer consistency, refrigerate for an hour, or just eat it as is.

This creates 2 servings depending on how much you want to eat. You can, of course, eat it all in one go, but I assure you, that will be very hard as this dish is loaded with fiber and you will be full about halfway through.

Wrap in a plastic wrap and refrigerate. This will last 5 -7 days in the fridge.

What can I eat cauliflower fufu with?

Cauliflower fufu goes great with other African soups like:

Egusi Soup

Efo Riro (Nigerian Spinach Stew)

Ogbono Soup

Okro Soup

Other great low carb fufu alternatives include:

Cabbage Fufu
Coconut Fufu
Eggplant Amala Fufu

📖 Recipe

Cauliflower Fufu (Swallow)

This African low carb, keto cauliflower fufu (swallow) recipe goes perfectly well with egusi and all your favorite soups. Just 10 net carbs!

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