Ethiopia • Africa • medium • 25 mins
Ethiopia Injera
Description
Injera is a traditional Ethiopian flatbread made from teff flour, characterized by its unique sour flavor and spongy texture. It serves as both a staple food and a serving platter for various stews, reflecting the communal aspect of Ethiopian dining.
Ingredients
- 2 cups teff flour
- 2 cups water
- 1/2 teaspoon salt
- 1/4 teaspoon baking soda (optional)
- 1/4 cup starter (from previous injera or a commercial starter)
Instructions
- In a large bowl, combine the teff flour and water. Stir until smooth. Cover the bowl with a cloth and let it sit at room temperature for 2-3 days to ferment.
- Once fermented, stir in the salt and baking soda if using. The batter should be bubbly and have a slightly sour smell.
- Heat a non-stick skillet or a traditional mitad over medium heat.
- Pour a ladleful of batter onto the skillet, swirling to cover the surface evenly.
- Cook for about 2-3 minutes until bubbles form on the surface and the edges lift. Do not flip.
- Remove the injera and let it cool on a plate. Repeat with the remaining batter.
- Serve the injera with various Ethiopian stews (wats) on top.
Nutritional Information
Calories: 150 per serving
Servings: 6
Dietary: gluten-free, vegan
⚠️ Allergens: gluten
Health Benefits
Injera is made primarily from teff flour, which is rich in protein, fiber, and essential minerals like iron and calcium, promoting bone health and aiding in digestion. As a gluten-free and vegan option, it is suitable for individuals with gluten sensitivities and those following plant-based diets. The fermentation process involved in making injera enhances its probiotic content, supporting gut health. Additionally, its cultural significance in Ethiopian cuisine promotes community and shared meals, contributing to overall wellness.
Cultural Significance
Injera is not just a food item; it is a symbol of Ethiopian culture and hospitality. It is often used to bring people together during meals, emphasizing the importance of community.
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