Cauliflower Fufu (also known as a cauliflower swallow) is a healthy, low carb version of the 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 10g net carbs compared to 50 or even 100g in traditional fufu dishes. Imagine eating fufu and all your favorite soups and not having any afternoon crashes while also losing weight? Count me in!
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 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:
Other great low carb fufu alternatives include:
Cauliflower Fufu (Swallow)
- 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!
- 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.