Fiofio – Traditional Igbo Pigeon Pea Delicacy

Fiofio in English

Fiofio in English is called Pigeon peas, a legume enjoyed in Africa, Asia, and parts of South America. It is variously called Fiofio or Agbugbu in Igbo. Pigeon pea has a sweet, mildly nutty, and earthy flavor. It is delicious, hearty, and very filling. The only downside to it is the length of time it takes to cook. If other types of beans take a yard to cook, pigeon peas take a mile! But… this can be shortened by using a pressure pot; in the absence of which, you give it a long overnight soak.

Fiofio (also known as pigeon peas) is a beloved traditional food from Eastern Nigeria, especially among the Igbo people. Rich in flavour and nutrients, it’s made by cooking Fiofio beans until tender, then combining them with palm oil, fresh vegetables, and spices for a deeply satisfying meal.

What is Fiofio made of?

The main ingredient in Fiofio is pigeon peas — small, round beans packed with protein, fibre, and essential minerals. They are often cooked with yam or corn to create a wholesome, balanced dish.

How to cook Fiofio

To prepare Fiofio food, boil the beans until soft, then add palm oil, onions, pepper, and seasoning. For a more traditional version, mix with boiled yams or corn for extra flavour and texture.

Benefits of Fiofio

Fiofio beans are high in plant-based protein and fibre, promoting digestive health and long-lasting energy. They’re also low in fat and cholesterol, making them an excellent food choice for heart health.

Warm, hearty, and nostalgic — Fiofio remains a proud taste of Igbo culinary heritage.

Fiofio is Good for Pregnant Women and Prevents Diabetes

There is a good number of impressive health benefits associated with fiofio. This includes their ability to stimulate growth, manage blood pressure, prevent anaemia, and boost heart health.
It may also aid in weight loss, improve digestion, strengthen the immune system, increase energy, and eliminate inflammation.

Fiofio and yams are nutritious foods from Nsukka, Enugu State.

Pulse Nigeria has a dedicated page on how to cook fiofio, a traditional Enugu dish.