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!
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For this recipe, you can use cauliflower or buy the frozen florets. I especially like the frozen florets because not only do they keep longer, it's just quicker and more convenient.
If you use the whole head of cauliflower, cut it into smaller florets. If you already have the frozen florets, microwave for a few minutes, till a bit tender, or skip this step if you have a really powerful blender.
I make mine two different ways; sometimes I add some palm oil to it for some variety and other times I just eat it as is. It's completely up to you which version you make.
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
Chop the cauliflower into medium-sized pieces. If using frozen florets, thaw in the microwave for a few minutes.
Blend in a blender with about 2 cups of water, and blend on high till the cauliflower is completely pureed. Pour into a cheesecloth or any semi-transparent cloth that will allow most of the water to pass through.
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.
When done is 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.
Carefully pour it from the cheesecloth into a pan on medium heat and stir for a few minutes till it begins to thicken. Add the psyllium husk and stir with a wooden paddle.
If you wish, add the palm oil and stir some more. This step is completely optional.
As you stir, mold the fufu into a roundish shape and when the consistency is like a paste, you know you're done. You can refrigerate for an hour if you want a firmer consistency or just eat as is.
I like to eat mine immediately cos I usually can't wait!
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:
Efo Riro (Nigerian Spinach Stew)
Other great low carb fufu alternatives include:
Cabbage Fufu
Coconut Fufu
Eggplant Amala Fufu
Cauliflower Fufu (Swallow)
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
- 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.
Looks great! Can I ask if using frozen florets how much should be used for the recipe?
You will need about 16oz frozen florets.
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.
PS. I used frozen cauliflower
I am so glad you enjoyed this, Sade! Cauliflower fufu is the one I make most often too.
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
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 :/
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.
Tayo you are a legend. God bless you for this recipe
You're so welcome, Ugo!
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
I'm so glad you enjoyed this, Michelle!
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
You are so welcome, Kisha! Congrats on your amazing weight loss and I hope you enjoy my recipes!
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!
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!
Thank you Tayo! that is very helpful
You're welcome, Olawunmi. Thanks for stopping by!