Grain Bowl With Sardines and Sauce Moyo
Updated June 24, 2024
- Total Time
- 20 minutes
- Prep Time
- 10 minutes
- Cook Time
- 10 minutes
- Rating
- Notes
- Read community notes
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Ingredients
Yield:1 to 2 servings
- ¼medium red onion, finely chopped
- 1small garlic clove, minced
- 1tablespoon fresh lime juice, plus more to taste
- Fine sea salt and black pepper
- ½cup fonio (see Tip)
- 2tablespoons extra-virgin olive oil
- 1cup grape or cherry tomatoes, halved
- ¼green bell pepper, finely chopped
- ½habanero or Scotch bonnet chile, seeded and very finely chopped
- One (4- to 5-ounce) tin smoked sardines or other fish in olive oil
Preparation
- Step 1
Combine the onion, garlic, lime juice and ½ teaspoon salt in a small bowl. Let sit to mellow the bite of the raw onion and garlic.
- Step 2
Meanwhile, bring 1 cup water and ½ teaspoon salt to a boil in a small saucepan (with a lid) over high. Stir in the fonio and 1 tablespoon oil, cover and decrease heat to low. Cook until the water is absorbed, about 3 minutes. Turn off the heat and let sit, covered, to steam for 1 minute. Fluff with a fork.
- Step 3
Stir the tomatoes, green pepper, habanero, the remaining tablespoon olive oil and a generous grind of black pepper into the onion mixture. Taste and add more lime juice, salt and pepper as desired.
- Step 4
You can enjoy this as one big serving or two smaller ones. Scrape the fonio into a serving bowl or lunch container. Lay the sardines on top then drizzle the sardine oil all over. Spoon the sauce moyo on top and eat right away or cover and refrigerate for up to 2 days.
Tip
- TIP: Fonio is an ancient whole grain that resembles coarse sand and is prepared throughout West Africa. It's available online and in African markets; large grocery stores like Whole Foods carry the Yolélé brand.
Private Notes
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Cooking Notes
DH
What is fonio? From context, I'm guessing it is the grain part of the bowl, but it would help to have a little more info about it in the write up.
Leontina Lange
The header explains in detail what Fonio is, also explains what sauce Moyo is. Please read the whole post, thank you!
CB
Wholefoods sells it. Yolele is the brand.
2021-05-16 17 1195-00 p21lk
The author explains in the write up that appears just above the recipe, that fonio is an ancient grain, used that is quick cook.
Denis
Grains cook up and store well, so make a big batch, say one cup dry, and use it for several days. Salad can also go 2-3 days, ditto black beans. The point is that the labor can be expended once for multiple days of lunches, making it easier.
Quick and tasteful
I really like this recipe, so quick to put together. Also very easy to modify - I sometimes make it with farro, or bulgur. Also adding a tsp of Trader Joe's pesto to the onion/tomato/pepper mixture. It brings up the brightness of the veggies even more!
Magister P
Couldn’t find fonio, so I went with teff; my new favorite grain!
sauce moyo
Just look up the recipe for sauce Moyo on this app. It tells you exactly what it is
Leontina Lange
The header explains in detail what Fonio is, also explains what sauce Moyo is. Please read the whole post, thank you!
Ferd
Now we know what fonio is, but what is moyo?
2021-05-16 17 1195-00 p21lk
The author explains in the write up that appears just above the recipe, that fonio is an ancient grain, used that is quick cook.
Mo
ditto on the fonio question
DH
What is fonio? From context, I'm guessing it is the grain part of the bowl, but it would help to have a little more info about it in the write up.
LE
From the write-up above the recipe: Fonio, tinier than even couscous or quinoa, takes five minutes to cook and delivers a deep nutty taste. This ancient whole grain, which is also gluten-free, is prepared throughout West Africa
Kate M
The intro says its a quick-cooking grain.
CMG
I had the same question. I'm now going to look into the best brand and place to buy it so I can give this recipe a try.
CB
Wholefoods sells it. Yolele is the brand.
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