Eritrea • Africa • medium • 1450 mins
Eritrea Teff
Description
Teff is a tiny, nutrient-rich grain native to Ethiopia and Eritrea, often used to make injera, a sourdough flatbread that serves as both a plate and utensil for various stews and dishes. Its significance lies in its cultural heritage, being a staple food that embodies the traditional culinary practices of the Eritrean people.
Ingredients
- 2 cups teff flour
- 3 cups water
- 1/2 teaspoon salt
- 1 tablespoon oil (optional for greasing)
Instructions
- In a large mixing bowl, combine the teff flour and salt. Gradually add water while stirring to form a smooth batter. The consistency should be similar to pancake batter.
- Cover the bowl with a clean cloth and let it ferment at room temperature for 24 hours. This will develop the characteristic sour flavor.
- After fermentation, stir the batter gently. Heat a non-stick skillet or griddle over medium heat.
- Lightly grease the skillet with oil if desired. Pour a ladleful of batter onto the skillet and spread it into a round shape.
- Cook for about 2-3 minutes until bubbles form on the surface and the edges lift slightly. Do not flip; the top should remain soft and slightly moist.
- Remove from the skillet and place on a plate. Repeat with the remaining batter, stacking the injera on top of each other.
- Serve warm with your choice of stews or vegetables.
Nutritional Information
Calories: 120 per serving
Servings: 6
Dietary: gluten-free, vegan
Health Benefits
Teff is a nutrient-dense grain that is high in protein, fiber, and essential minerals such as calcium and iron, making it an excellent choice for bone health and muscle function. Being gluten-free and vegan, it caters to a variety of dietary needs while promoting digestive health due to its high fiber content. Additionally, teff’s low glycemic index can help stabilize blood sugar levels, supporting overall wellness and energy management.
Cultural Significance
Teff is not only a staple grain in Eritrea but also a symbol of resilience and cultural identity. It is integral to communal meals and is often enjoyed during family gatherings and celebrations, reflecting the importance of sharing food in Eritrean culture.
Explore More Recipes
🌍 More Eritrea Recipes – Discover authentic dishes from Eritrea
🗺️ More Africa Cuisine – Explore recipes from across Africa
🥗 More gluten-free Recipes – Browse our gluten-free collection
👨🍳 Similar Difficulty Recipes – Find more medium recipes
🔍 Browse All Recipes – Search our complete collection of 1,000+ African and Caribbean recipes