Hand-Rolled Injera Flatbread with Teff Flour
Traditional Ethiopian sourdough flatbread made from teff flour, fermented and cooked into soft, spongy rounds perfect for scooping stews. This ethiopian-inspired gluten free ready in about 40 minutes pairs teff flour, water, active dry yeast for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 110 calories and feeds 6, 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
- 3 cups water
- 1/4 tsp active dry yeast
- 1/2 tsp salt
- 1 tbsp vegetable oil
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Instructions
- Step 1: In a large bowl, whisk together 2 cups teff flour, 1/4 tsp active dry yeast, and 3 cups water until smooth. Cover loosely and let ferment at room temperature for 48 hours until bubbly and slightly sour.
- Step 2: After fermentation, stir in 1/2 tsp salt into the batter.
- Step 3: Heat a non-stick skillet over medium-high heat and brush lightly with 1 tbsp vegetable oil.
- Step 4: Pour about 1/2 cup of batter into the skillet and quickly swirl to form a thin, even layer about 8 inches in diameter.
- Step 5: Cook for 2-3 minutes until holes form on the surface and the edges lift easily, then remove without flipping. Repeat with remaining batter.
- Step 6: Serve warm as a base for stews or salads.
Frequently asked questions
How long does Hand-Rolled Injera Flatbread with Teff Flour take to make?
Total time is about 40 minutes (10 min prep + 30 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.
How do I store leftover Hand-Rolled Injera Flatbread with Teff Flour?
Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep teff flour from drying out.
Can I substitute ingredients in Hand-Rolled Injera Flatbread with Teff Flour?
Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.
How do I scale Hand-Rolled Injera Flatbread with Teff Flour for a different number of people?
The recipe is written for 6 servings. Multiply each ingredient by (your serving target / 6). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.
Is Hand-Rolled Injera Flatbread with Teff Flour gluten free?
Yes — this recipe is tagged gluten free based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.
What others are saying
- ★★★★★
My kids actually ate their vegetables with this! Pairs perfectly with the lentil stew I made. A new family favorite.
- ★★★★★
Loved the chewy texture and earthy taste. Rolled it by hand like my grandmother taught me—so satisfying!
- ★★★★★
Made this for my Ethiopian friends and they said it was the most authentic injera they've had outside of Addis Ababa! The teff flavor is perfect.
