Hand-Pressed Teff Injera with Tangy Fermented Sourdough

By AislePrompt Editorial · Published 2026-05-24 · Updated 2026-05-24

Traditional Ethiopian sourdough flatbread made from teff flour, fermented for a distinctive tang and perfect to serve with stews and salads. This Ethiopian-inspired gluten-free recipe, ready in about 40 minutes, pairs teff flour, all-purpose flour, warm water for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 120 calories and feeds 8, so it slots cleanly into a weekly meal plan and pairs well with rice, quinoa, or a quick salad. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Ingredients

• 2 cups teff flour
• 1/2 cup all-purpose flour
• 3 1/2 cups warm water
• 1 teaspoon salt
• 2 tablespoons vegetable oil

The griddle we’d cook this on → Best Griddles for 2026: Stovetop and Electric Picks + Buying Guide

Instructions

1. Step 1: In a large glass or ceramic bowl, whisk together 2 cups teff flour and 1/2 cup all-purpose flour. Gradually stir in 3 1/2 cups warm water until a smooth batter forms with the consistency of thin pancake batter.
2. Step 2: Cover the bowl loosely with a clean kitchen towel or plastic wrap and leave it at room temperature for 2 to 3 days to ferment until small bubbles appear on the surface and the batter develops a pleasant sour aroma.
3. Step 3: After fermentation, stir in 1 teaspoon salt to the batter. If the batter is too thick, add a little water to reach a thin, pourable consistency.
4. Step 4: Heat a nonstick skillet or flat griddle over medium-high heat until hot but not smoking. Lightly grease it with a thin layer of 2 tablespoons vegetable oil using a paper towel.
5. Step 5: Pour about 1/2 cup of batter in a circular motion onto the skillet, spreading it evenly to form a thin, round pancake approximately 10 inches in diameter.
6. Step 6: Cover the skillet with a lid and cook for 2 to 3 minutes until the edges dry and set, and the surface is dotted with holes. Do not flip; the injera cooks on one side only.
7. Step 7: Carefully remove the injera from the skillet and place it on a clean kitchen towel. Repeat with the remaining batter, greasing the pan as needed.
8. Step 8: Serve warm injera flatbreads with stews or salads, using them to scoop up the dishes.