Teff flour is produced from the tiny teff grain, which has been a staple in Ethiopian cuisine for centuries. The grain’s minuscule size means that it is almost always consumed in its whole form, thus retaining its rich supply of nutrients. Teff flour is a primary ingredient in the making of injera, a sourdough-risen flatbread with a slightly spongy texture. Besides its culinary uses, teff’s nutritional profile has garnered attention for those seeking a gluten-free alternative that’s high in protein, fiber, and minerals.
Nutritional Information (per 100g):
- Calories: ~367 kcal
- Protein: ~13g
- Carbohydrates: ~73g
- Sugars: ~1.8g
- Fat: ~2g
- Dietary Fiber: ~8g
- Calcium: ~180mg
- Iron: ~7.6mg
- Magnesium: ~184mg
Ingredients:
- 100% ground teff grain
How to Use:
- Baking: Ideal for bread, muffins, and cookies.
- Injera: Essential for traditional Ethiopian injera bread.
- Thickener: Can be used to thicken soups, stews, or sauces.
- Porridge: Makes a hearty and nutritious hot breakfast cereal.
Recipe Idea – Teff Porridge: Ingredients:
- 1 cup teff flour
- 3 cups water or milk (dairy or non-dairy)
- 1/4 tsp salt
- Sweetener to taste (honey, maple syrup, or agave)
- Optional toppings: nuts, dried fruits, fresh fruits, seeds, or spices
Instructions:
- In a saucepan, bring the water or milk to a boil.
- Slowly whisk in the teff flour, ensuring no lumps form.
- Reduce heat to low and simmer, stirring frequently, until the mixture thickens and the teff is cooked through, about 10-15 minutes.
- Add salt and sweetener, adjusting to taste.
- Serve in bowls, topped with your choice of toppings.
Diets it fits into:
- Gluten-Free
- Vegan (when not combined with animal-derived ingredients)
- Vegetarian
- Dairy-Free (when using non-dairy alternatives)
Note: Teff flour has a unique, slightly gelatinous quality when wet, making it an excellent thickener but also something to consider when adapting recipes. Like other gluten-free flours, it’s crucial to ensure no cross-contamination with gluten if you’re serving someone with celiac disease. Always opt for certified gluten-free brands if this is a concern.
