Injera Sourdough Flatbread with Teff and Wheat Flour

By , Test Kitchen Director · Reviewed by AislePrompt Editorial · ·

A tangy, spongy Ethiopian flatbread made from fermented teff and wheat flour, perfect for scooping up flavorful stews and salads. This Ethiopian-inspired gluten-free recipe, ready in about 55 minutes, pairs teff flour, all-purpose wheat flour, warm water for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 110 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.

Prep: 10 min Cook: 45 min Serves 8 Ethiopian cuisine 110 cal/serving
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Ingredients

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Instructions

  1. Step 1: In a large bowl, combine 2 cups teff flour and 1 cup all-purpose wheat flour. Gradually whisk in 3 cups warm water until a smooth batter forms.
  2. Step 2: Cover the bowl loosely with a cloth and let the batter ferment at room temperature for 2 to 3 days until bubbly and slightly sour in aroma.
  3. Step 3: Stir in 1 teaspoon salt and mix well.
  4. Step 4: Heat a non-stick skillet or large cast-iron pan over medium-high heat. Lightly grease with 1 tablespoon vegetable oil.
  5. Step 5: Pour about 1/2 cup batter in a circular motion into the pan, spreading thinly to form a round crepe approximately 10 inches in diameter.
  6. Step 6: Cover and cook for 2 to 3 minutes until holes form on the surface and the edges lift from the pan, but do not flip.
  7. Step 7: Remove the injera carefully and place on a clean cloth. Repeat with remaining batter, stacking the injera.
  8. Step 8: Serve fresh as a base for Ethiopian dishes or store wrapped in cloth at room temperature for up to 2 days.

Frequently asked questions

How long does Injera Sourdough Flatbread with Teff and Wheat Flour take to make?

Total time is about 55 minutes (10 min prep + 45 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 Sourdough Flatbread with Teff and Wheat 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 Injera Sourdough Flatbread with Teff and Wheat 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 Injera Sourdough Flatbread with Teff and Wheat Flour 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 Sourdough Flatbread with Teff and Wheat Flour?

Ethiopian gluten free like this pair well with a naturally gluten-free grain (rice, quinoa, or millet) or certified gluten-free bread, a quick salad with acid (lemon vinaigrette, pickled onions), and a roasted vegetable. Check that any store-bought sauce or broth is labeled gluten-free. Tap "Plan a meal with the AI" to get specific side suggestions.

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