Foutou Recipe - Traditional Vegetarian Dish from Ivory Coast


Foutou Recipe - Traditional Vegetarian Dish from Ivory Coast
Region / culture: Ivory Coast | Preparation time: 30 minutes | Cooking time: 20 minutes | Servings: 4 | Vegetarian diet



Foutou is a traditional dish from West Africa, particularly popular in countries like Ivory Coast and Ghana. It is a starchy dish made from cassava and plantains, and is often served with a flavorful sauce or soup.


Foutou has been a staple in West African cuisine for centuries, with variations of the dish being enjoyed by different tribes and communities. It is a dish that is often shared with family and friends during special occasions and celebrations.


How to prepare

  1. Peel the cassava and plantains; cut them into short lengths.
  2. Boil the cassava and plantains in unsalted water until cooked, about 20 minutes.
  3. Allow the plantains to cool in their cooking water.
  4. Drain the cassava and mash it in a mortar with a few drops of the cooking water to prevent stickiness. It should have a smooth paste-like consistency.
  5. Mash the plantains separately without adding any water until smooth.
  6. Combine the plantain and cassava mixture, adding a few drops of water if needed to achieve the desired consistency.
  7. Season with salt and shape the mixture into balls or oval loaves using your hands.
  8. Serve with eggplant sauce or "pépé soup".


  • Add mashed yams or sweet potatoes to the mixture for a sweeter flavor.
  • Use green plantains for a firmer texture and less sweetness.
  • Incorporate ground peanuts or peanut butter into the mixture for a nutty flavor.

Cooking Tips & Tricks

Make sure to boil the cassava and plantains until they are fully cooked and soft.

- Mash the cassava and plantains separately before combining them to ensure a smooth consistency.

- Season the mixture with salt to taste before shaping it into balls or loaves.

Serving Suggestions

Foutou is traditionally served with a spicy eggplant sauce or "pépé soup" for added flavor and protein.

Cooking Techniques

Boil the cassava and plantains until they are soft and fully cooked.

- Mash the cassava and plantains separately before combining them to ensure a smooth consistency.

- Shape the mixture into balls or loaves using your hands for a traditional presentation.

Ingredient Substitutions

If cassava is not available, you can use yams or sweet potatoes as a substitute.

- Green bananas can be used in place of plantains for a similar texture and flavor.

Make Ahead Tips

Foutou can be prepared in advance and stored in the refrigerator for up to 2-3 days. Reheat before serving.

Presentation Ideas

Serve foutou on a platter with the sauce or soup drizzled on top for a colorful and appetizing presentation.

Pairing Recommendations

Foutou pairs well with grilled meats, fish, or vegetables for a complete and balanced meal.

Storage and Reheating Instructions

Store leftover foutou in an airtight container in the refrigerator for up to 2-3 days. Reheat in the microwave or on the stovetop before serving.

Nutrition Information

Calories per serving

A serving of foutou typically contains around 200-300 calories, depending on the size of the portion and any additional toppings or sauces.


Foutou is a high-carbohydrate dish, with the cassava and plantains providing a good source of energy.


Foutou is a low-fat dish, as it is made primarily from starchy vegetables like cassava and plantains.


Foutou is not a significant source of protein, so it is often served with a protein-rich sauce or soup to balance out the meal.

Vitamins and minerals

Cassava and plantains are rich in vitamins and minerals such as vitamin C, vitamin B6, and potassium.


Foutou is a gluten-free dish, making it suitable for those with gluten sensitivities or allergies. However, it may contain allergens such as nuts or shellfish depending on the sauce or soup it is served with.


Foutou is a nutritious and filling dish that is rich in carbohydrates and vitamins. It is a great option for a hearty and satisfying meal.


Foutou is a delicious and nutritious dish that is easy to make and perfect for sharing with family and friends. With its simple ingredients and versatile flavors, it is sure to become a favorite in your household.

How did I get this recipe?

The first time I saw this recipe, I was immediately captivated. It was a warm summer day and I was visiting a friend in her small village in West Africa. As we strolled through the bustling market, the aroma of freshly baked bread filled the air. Curious, I followed my friend to a little street vendor selling a traditional dish called Foutou.

Foutou is a popular dish in many West African countries, made from mashed plantains and cassava. It is typically served with a spicy peanut sauce or stew. As I watched the vendor skillfully peel and mash the plantains and cassava, I knew I had to learn how to make it myself.

I asked the vendor if she would be willing to teach me her recipe, and to my delight, she agreed. She invited me to her humble home, where she showed me step by step how to make Foutou. I watched in awe as she effortlessly mashed the plantains and cassava together, shaping them into smooth balls. She then served the Foutou with a rich and flavorful peanut sauce, which she had been simmering on the stove.

The taste of the Foutou was unlike anything I had ever experienced before. The combination of the sweet plantains and the hearty cassava was simply divine. The spicy peanut sauce added a depth of flavor that left me craving more.

I returned home with the recipe for Foutou etched in my mind. I couldn't wait to recreate the dish for my family and share the flavors of West Africa with them. As I gathered the ingredients and began to mash the plantains and cassava, memories of my time in the village flooded back to me. I could almost hear the sounds of the market and smell the fragrant spices in the air.

When I served the Foutou to my family, they were skeptical at first. But one bite was all it took for them to be hooked. They raved about the unique flavors and textures of the dish, and begged me to make it again soon.

Over the years, I have made Foutou countless times for friends and family. Each time, I am transported back to that warm summer day in the village, learning from the kind street vendor who shared her recipe with me. I am grateful for the opportunity to learn from her and to pass on the tradition of Foutou to future generations.

As I sit here now, reflecting on my culinary journey, I am filled with gratitude for the people who have taught me their recipes and shared their love of cooking with me. Each dish tells a story, and Foutou will always hold a special place in my heart as a reminder of the generosity and warmth of the people I have met along the way. And so, I continue to cook and share these recipes, keeping the traditions alive and honoring the memories of those who have taught me so much.


| Cassava Recipes | Ivoirian Vegetarian | Ivorian Recipes | Plantain Recipes |

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