Injera Batter and Pan-Cooked Teff Flatbread
Traditional Ethiopian sour flatbread made from fermented teff flour, cooked to a soft, spongy texture perfect for scooping stews. This african-inspired gluten free ready in about 25 minutes pairs teff flour, warm water, active dry yeast 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 a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart.
Ingredients
- 2 cups teff flour
- 3 cups warm water
- 1/2 tsp active dry yeast
- 1/2 tsp salt
Instructions
- Step 1: In a large bowl, whisk together 2 cups teff flour and 1/2 tsp active dry yeast with 1 cup warm water until smooth. Cover with a clean cloth and let ferment at room temperature for 48 hours until slightly bubbly and sour-smelling.
- Step 2: After fermentation, stir in 2 cups warm water and 1/2 tsp salt to thin the batter to a consistency similar to pancake batter, about 1 minute of stirring.
- Step 3: Heat a non-stick skillet or crepe pan over medium heat until hot but not smoking.
- Step 4: Pour a ladle (about 1/2 cup) of batter into the pan, swirling quickly to cover the surface thinly and evenly.
- Step 5: Cover the pan with a lid and cook for 2-3 minutes until holes form on the surface and the injera is cooked through but not browned.
- Step 6: Carefully remove the injera with a spatula and let cool on a clean towel. Repeat with remaining batter. Serve as a base for stews or dips.
Frequently asked questions
How long does Injera Batter and Pan-Cooked Teff Flatbread take to make?
Total time is about 25 minutes (10 min prep + 15 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 Injera Batter and Pan-Cooked Teff Flatbread?
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 Injera Batter and Pan-Cooked Teff Flatbread?
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 Injera Batter and Pan-Cooked Teff Flatbread for a different number of people?
The recipe is written for 8 servings. Multiply each ingredient by (your serving target / 8). 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.
What goes well with Injera Batter and Pan-Cooked Teff Flatbread?
African gluten free like this pair well with a simple grain (rice, couscous, or crusty bread), a quick salad with acid (lemon vinaigrette, pickled onions), and a pan sauce or yogurt-based dip. Tap "Plan a meal with the AI" to get specific side suggestions.
