What is fio fio?
Fio Fio is a beloved legume commonly enjoyed in southeastern Nigeria, especially among the Igbo people. Known for its nutty flavour, hearty texture, and rich nutritional profile, fio fio is a staple food that has been part of traditional diets for generations.
In local markets, it’s often sold dried and requires soaking before cooking. It’s usually paired with ingredients like achicha (dried cocoyam flakes), ukpaka (oil bean slices), and palm oil to create filling, rustic meals that nourish and energise.
Beyond its taste, fio fio carries cultural weight. For many families, it’s more than food—it’s memory. The aroma of it simmering on a coal pot, the smoky taste of roasted accompaniments, and the communal sharing of a hot plate remind many of home, heritage, and tradition.
Fio fio is also referred to by its Igbo name, “agbugbu”, and has slowly begun to gain attention outside local communities thanks to its health benefits and plant-based protein content.
Fio Fio in English?
Fio Fio is called pigeon peas in English. Its botanical name is Cajanus cajan, and it belongs to the legume family, similar to beans and lentils. In many parts of the world — including the Caribbean, Asia, and Latin America — pigeon peas are a staple food, known for their earthy taste and high nutritional value.
In Nigeria, particularly in the southeast, fio fio is also called “agbugbu” in Igbo. While the name varies by region and dialect, the legume remains the same — small, round, and beige or light brown in colour, often with a slightly speckled surface when raw.
Here’s a quick reference:
| Local Name | English Name | Botanical Name |
|---|---|---|
| Fio Fio | Pigeon Peas | Cajanus cajan |
| Agbugbu (Igbo) | Pigeon Peas | Cajanus cajan |
If you’ve ever come across a recipe using pigeon peas or seen canned versions in international stores, chances are it’s the same food locally known as fio fio. In Nigerian dishes, though, it’s typically cooked from scratch and blended into rich, traditional meals with a distinct cultural flair.
Health benefits of fio fio
Fio Fio isn’t just delicious — it’s a nutritional powerhouse. Packed with plant-based protein, dietary fibre, and essential minerals, it supports everything from heart health to digestion. Here’s why fio fio deserves a place in your diet:
1. High in plant-based protein
Fio fio (pigeon peas) is rich in protein, making it a perfect meat alternative for vegetarians and those looking to reduce red meat intake. Protein is essential for muscle repair, immune strength, and overall vitality.
2. Excellent source of fibre
Its high fibre content promotes healthy digestion, helps prevent constipation, and supports gut health. Fibre also helps slow down sugar absorption, making fio fio ideal for blood sugar control.
3. Good for the heart
Fio fio contains potassium and magnesium, which are vital for heart function and blood pressure regulation. Plus, the fibre helps lower bad cholesterol (LDL), reducing the risk of heart disease.
4. Supports blood sugar management
Thanks to its low glycaemic index and high fibre, fio fio digests slowly—making it a smart choice for people with diabetes or those watching their blood sugar levels.
5. Rich in essential nutrients
It delivers a solid dose of iron, helping to prevent anaemia, and folate, which is crucial for pregnant women and cell development. It also contains small amounts of calcium, zinc, and B vitamins.
6. Natural energy booster
Traditional Nigerian communities have long believed fio fio to be a food that builds strength — and they’re not wrong. The iron and complex carbs it provides help sustain energy throughout the day.
How to cook fio fio (with achicha and more)
Fio Fio is at its best when paired with achicha (dried cocoyam flakes), palm oil, and traditional flavourings like ukpaka (oil bean), crayfish, and pepper. It’s a dish rooted in simplicity — yet packed with bold, rustic taste.
Ingredients (Classic Fio Fio and Achicha Recipe)
- 2 cups dried fio fio (pigeon peas)
- 1 cup achicha (dry cocoyam flakes), soaked
- 2 tablespoons palm oil
- A handful of sliced ukpaka (oil bean)
- 1 small onion, chopped
- 1 teaspoon ground crayfish
- Fresh pepper to taste
- Seasoning cube(s)
- Salt to taste
- Optional: scent leaves, uziza, smoked fish or dry fish
Cooking Instructions
- Soak and boil the fio fio
Rinse and soak the dried pigeon peas overnight to reduce cooking time. Boil until soft, but not mushy. Drain and set aside. - Soak the achicha
Soak achicha in hot water until it softens (about 15–20 minutes). Drain and squeeze out excess water. - Mix and combine
In a pot, heat palm oil and sauté onions until fragrant. Add ground crayfish, pepper, and seasoning cubes. Stir. - Add in cooked fio fio, achicha, and ukpaka
Combine all and stir thoroughly. Allow to simmer for 5–10 minutes so the flavours blend. - Optional extras
Add smoked fish, scent leaves, or uziza if desired. Adjust seasoning to taste. - Serve hot
Traditionally enjoyed alone or with a side of roasted yam or plantain.
Other Variations:
- Fio fio with boiled yam chunks
- Fio fio porridge-style with vegetables
- Fio fio with rice (Caribbean-style inspiration)
This dish isn’t just food — it’s a memory for many Nigerians, especially in Anambra State. The smoky, savoury blend of legumes and local ingredients makes it unforgettable.
Where to buy quality fio fio
Finding authentic, high-quality fio fio can be a challenge — especially if you live outside traditional markets or want a trusted source with clean, well-packaged legumes.
Here’s what to look for and where to buy:
What to look for when buying fio fio
- Dry, clean grains – Free from stones, dust, or broken pieces
- Uniform colour – Light brown to beige without dark patches
- Well-packaged – Airtight bags or jars to keep out moisture
- No off smell – Should have a mild, earthy scent (not sour or mouldy)
Freshness is key. Old, improperly stored fio fio can take longer to cook and lose flavour.
Where to buy
- Local markets in the southeast or major Nigerian cities (Onitsha, Enugu, Aba)
- Online food stores that specialise in indigenous African foods
- Naijahfresh.com – Your sure plug for premium, handpicked fio fio
→ Clean, sun-dried, and ready to cook
→ Sourced directly from trusted farmers
→ Packaged for freshness and fast delivery across Nigeria
Whether you’re making it for the first time or stocking up for family meals, choosing the right supplier makes all the difference in taste and nutrition.
Conclusion: Why fio fio deserves a place in your diet
Fio fio is more than a forgotten village dish — it’s a nutritional gem with deep roots and big health rewards.
From powerful plant-based protein to heart-loving minerals and blood sugar-friendly fibre, fio fio brings something that few modern meals can: real nourishment from the earth, prepared with intention.
Whether you’re eating it with achicha, rice, or as a hearty porridge, this humble legume is proof that simple food can be powerful.
So next time you’re in the kitchen or planning your weekly meals, don’t overlook fio fio. Your body (and taste buds) will thank you.
