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    Home » All Recipes

    Apr 23, 2019

    Cauliflower Fufu (Swallow)

    Published on Apr 23, 2019. Updated on Jun 3, 2024. By Tayo. This post may contain affiliate links. See Disclosure. 44 Comments

    Jump to Recipe
    Cauliflower Fufu (Swallow)

    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!!

    Cauliflower fufu-Nigerian keto diet

    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!

    Cauliflower fufu-Nigerian keto diet 6

    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 Prepare 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

    Nigerian Cauliflower Fufu Swallow

    Other great low carb fufu alternatives include:

    Cabbage Fufu
    Coconut Fufu
    Eggplant Amala Fufu

    Cauliflower fufu-Nigerian keto diet 2

    📖 Recipe

    African Cauliflower Fufu swallow homepage

    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!
    3.92 from 86 votes
    Print Pin SaveSaved!
    Course: Main Course
    Cuisine: Nigerian
    Prep Time: 15 minutes minutes
    Cook Time: 10 minutes minutes
    Total Time: 25 minutes minutes
    Servings: 2
    Calories: 91kcal
    Author: Tayo Oredola
    Prevent your screen from going dark

    Ingredients

    • 1 head cauliflower medium, or 16oz frozen florets
    • 2 tablespoon psyllium husk
    • 1 tablespoon palm oil optional

    Instructions

    • Cut one head of cauliflower into florets and wash.
    • If using frozen cauliflower florets, microwave for a few minutes until tender.
    • Put in blender and add water.
    • Blend on high.
    • Pour in cheesecloth and drain.
    • Put in a pot on medium-low heat and stir.
    • Add your psyllium husk and stir some more.
    • If you want, add a tablespoon of palm oil and stir to your desired consistency.
    • Refrigerate for one hour to harden up a bit.
    • Serve with your soup of choice. Yum!

    Notes

    This recipe makes 2 servings with 9 net carbs per serving.
    • For best results, use a blender and not a food processor to blend the cauliflower to ensure it is completely pureed.
    • When you squeeze out the blended cauliflower with the cheesecloth, squeeze out as much as you can to prevent the cauliflower fufu from being too soft.
    • To preserve your cheesecloth, soak in a little dishwashing liquid for a few minutes, hand wash gently, and rinse thoroughly. Leave it out to dry and do not place in a dryer to prevent snags.

    Nutrition

    Serving: 2servings | Calories: 91kcal | Carbohydrates: 19g | Protein: 6g | Fat: 1g | Fiber: 10g | Sugar: 6g
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    Reader Interactions

    Comments

    1. Nia says

      October 07, 2022 at 10:56 am

      Looks great! Can I ask if using frozen florets how much should be used for the recipe?

      Reply
      • Tayo says

        November 04, 2022 at 10:17 am

        You will need about 16oz frozen florets.

        Reply
    2. Sade says

      May 11, 2021 at 12:49 pm

      5 stars
      Great job Tayo. Just tried this (with ewedu and beef stew) and it was amazing. I’m truly amazed and was not expecting how well it worked. I love cauliflower naturally and have tried it in many different forms but not like this. Thank you for the share.

      Reply
      • Sade says

        May 11, 2021 at 12:51 pm

        PS. I used frozen cauliflower

        Reply
        • Tayo says

          May 11, 2021 at 6:02 pm

          I am so glad you enjoyed this, Sade! Cauliflower fufu is the one I make most often too.

          Reply
          • Bill says

            May 02, 2022 at 8:26 am

            This is the best day in my life because I have been wondering what I will use to eat my egusi and ogbonor soup all this while because I’m running away from high carbs thanks very much

    3. Taylor says

      March 14, 2021 at 11:59 pm

      When using fresh cauliflower did you cook it before blending it? I didn’t see it say you did in the instructions and it made my fufu just taste like raw cauliflower :/

      Reply
      • Tayo says

        March 16, 2021 at 1:26 am

        Hi Taylor, you don't cook the cauliflower before blending, but you cook it after blending and draining. You stir it on the stove for a few minutes till the water evaporates before adding the psyllium husk.

        Reply
    4. Ugo says

      March 08, 2021 at 12:02 pm

      5 stars
      Tayo you are a legend. God bless you for this recipe

      Reply
      • Tayo says

        March 09, 2021 at 9:53 am

        You're so welcome, Ugo!

        Reply
    5. MICHELLE APALOO says

      February 20, 2021 at 2:45 pm

      5 stars
      Omg! This is godsend. I already substitute rice for cauliflower, but fufu? The taste was delicious and no different to original fufu. Two thumbs up

      Reply
      • Tayo says

        February 20, 2021 at 10:43 pm

        I'm so glad you enjoyed this, Michelle!

        Reply
    6. Kisha says

      January 11, 2021 at 6:19 pm

      As I sit here eating Efo Riro with a spoon *which pains me to say* I CANNOT believe I have JUST discovered your website AND this amazing recipe! I have adopted a low carb lifestyle for over a year (over 40 lbs down! YAY) and I just opted to try to avoid fufu because of the amount of carbs, but thank God I found this recipe! Now I get to continue eating the African food I love and still maintain my weight!!!!! THANK YOU, THANK YOU, THANK YOU

      Reply
      • Tayo says

        January 14, 2021 at 3:13 am

        You are so welcome, Kisha! Congrats on your amazing weight loss and I hope you enjoy my recipes!

        Reply
    7. Olawunmi Shyllon says

      December 04, 2020 at 10:38 am

      Hi Tayo,

      Thank you for these great recipes, you are a blessing. I made the coconut fufu yesterday and I loved it. I want to try the cauliflower/cabbage fufu but would love to know if there is a way to manage the smell. Thank you!

      Reply
      • Tayo says

        December 04, 2020 at 3:02 pm

        I'm so glad you enjoyed the coconut fufu! I don't know of a way to reduce the smell of cauliflower or cabbage but I make several portions at a time, so I don't have to do it from scratch all the time. That's when you smell it the most - when it's been made. Hope this helps!

        Reply
        • Olawunmi Shyllon says

          December 07, 2020 at 3:18 pm

          Thank you Tayo! that is very helpful

          Reply
          • Tayo says

            December 08, 2020 at 10:52 am

            You're welcome, Olawunmi. Thanks for stopping by!

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    3.92 from 86 votes (81 ratings without comment)

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