Tef Flour Injera Flatbread

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

Soft, tangy Ethiopian injera made from tef flour fermented overnight for authentic flavor and texture. This Ethiopian-inspired gluten-free recipe, ready in about 45 minutes, pairs tef 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 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.

Prep: 15 min Cook: 30 min Serves 6 Ethiopian cuisine 110 cal/serving
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Ingredients

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Instructions

  1. Step 1: In a large bowl, whisk together 2 cups tef flour and 1/2 cup all-purpose flour. Gradually add 3 cups warm water, whisking until smooth batter forms.
  2. Step 2: Cover the bowl loosely with a clean kitchen towel and let ferment at room temperature for 12 to 24 hours until bubbles form and the batter develops a slightly sour aroma.
  3. Step 3: After fermentation, stir in 1 tsp salt and 2 tbsp vegetable oil to the batter.
  4. Step 4: Heat a non-stick skillet or cast iron pan over medium heat. Pour about 1/2 cup batter in a spiral motion to form a thin, even layer about 8 inches in diameter.
  5. Step 5: Cover the pan with a lid and cook for 2-3 minutes until holes form on the surface and the edges lift slightly. Do not flip.
  6. Step 6: Remove the injera with a spatula and place on a plate. Repeat with remaining batter, stacking injera with a clean towel between layers to keep soft.

Frequently asked questions

How long does Tef Flour Injera Flatbread take to make?

Total time is about 45 minutes (15 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 Tef Flour Injera 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 tef flour from drying out.

Can I substitute ingredients in Tef Flour Injera 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 Tef Flour Injera Flatbread 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 Tef Flour Injera Flatbread 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.

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