Grain Bowl with Sardines and Sauce Moyo

A Fresh, West African-Inspired Protein-Packed Bowl

Recipe Overview

Total Time: 20 minutes

Prep Time: 10 minutes

Cook Time: 10 minutes

What is Fonio?

Fonio (fɔ̃.jɔ) is an ancient whole grain native to West Africa, prized for its quick cooking time and light, nutty flavor. It resembles coarse sand in texture and is a staple in Senegalese, Malian, and Ivorian cuisines. Its small, round seeds cook in just minutes, making it ideal for quick, nutrient-dense meals. Available online, in African markets, or at stores like Whole Foods (Yolélé brand).

What is Sauce Moyo?

Sauce Moyo is a beloved West African condiment, typically made with raw or lightly marinated onions, garlic, citrus (lime or lemon), and spices. It’s tangy, herbaceous, and slightly spicy, serving as a vibrant base for dishes like this grain bowl or as a dip. The name "Moyo" translates to "heart" in some West African languages, reflecting its role as a comforting, soulful element.

Ingredients

For the Base (Fonio & Cooking Liquid)

• ½ cup fonio (ancient whole grain, see note)

• 1 cup water

• ½ teaspoon fine sea salt

For Sauce Moyo (Aromatic Base)

• ¼ medium red onion, finely chopped

• 1 small garlic clove, minced

• 1 tablespoon fresh lime juice (plus extra to taste)

• ½ teaspoon fine sea salt

For Vegetables & Heat

• 1 cup grape or cherry tomatoes, halved

• ¼ green bell pepper, finely chopped

• ½ habanero or Scotch bonnet chile, seeded and very finely chopped (adjust heat preference)

For the Bowl & Protein

• 2 tablespoons extra-virgin olive oil (or sardine oil from the tin)

• 1 (4–5 oz) tin smoked sardines (in olive oil; reserve the oil)

Preparation Steps

Step 1: Marinate the Onion-Garlic Base (Sauce Moyo)

In a small bowl, combine the finely chopped red onion, minced garlic, lime juice, and ½ teaspoon salt. Let sit for 5–7 minutes to mellow the raw bite of the onion and garlic, creating the tangy, aromatic Sauce Moyo.

Step 2: Cook the Fonio

In a small saucepan with a lid, bring 1 cup water and ½ teaspoon salt to a rolling boil over high heat. Stir in the fonio and 1 tablespoon olive oil (prevents sticking). Cover, reduce heat to low, and simmer until water is fully absorbed, ~3 minutes. Turn off heat, keep covered, and steam for 1 minute. Fluff with a fork and set aside.

Step 3: Assemble the Vegetable Layer

In a medium bowl, mix the halved tomatoes, chopped green bell pepper, and habanero chile. Add the remaining 1 tablespoon olive oil (or sardine oil) and a generous grind of black pepper. Gently fold this into the marinated Sauce Moyo. Taste and adjust with extra lime juice, salt, or pepper as needed.

Step 4: Build the Bowl

Transfer the cooked fonio to a serving bowl. Layer the sardines on top, reserving the sardine oil. Drizzle the sardine oil over the fonio, then spoon the Sauce Moyo over the sardines. Serve immediately, or cover and refrigerate for up to 2 days.

Recipe Notes & Community Tips

Fonio Substitutions

• Quinoa/Rice: Replace fonio with 1 cup quinoa, brown rice, or millet for a hearty twist.

• Gluten-Free: Fonio is naturally gluten-free; other grains like quinoa or sorghum work too.

Reader Variations

• Hearty Dinner Upgrade: "Used 1 cup quinoa, 1 can chickpeas, steamed broccoli, and 2 cans of sardines (only sardine oil). Flavorful and filling!"

• Citrus Swap: "Substituted lime with orange juice for a sweeter profile—still tangy and bright!"

• Extra Crunch: "Added toasted nuts or croutons for texture; perfect for post-workout meals."

Storage & Serving

• Refrigerate: Keep leftovers in an airtight container for up to 2 days.

• Reheat: Best eaten cold or at room temperature; reheat gently if desired.

Enjoy this vibrant, nutrient-dense bowl that marries ancient grains with bold West African flavors! 🌾🐟