Teff and Herb Salad with Citrus Vinaigrette

By Lauren Mitchell, Test Kitchen Director · Reviewed by AislePrompt Editorial · Published 2026-04-27 · Updated 2026-04-27

A refreshing salad combining nutty cooked teff grains with fresh herbs and a bright citrus dressing. This African-inspired salad recipe (gluten free), ready in about 35 minutes, pairs teff grain, water, fresh parsley into a side that holds its own next to almost any main — bright, balanced, and quick enough to slot into a weeknight plate. Each serving lands at about 220 calories and feeds 3, so it slots cleanly next to roasted proteins, grain bowls, or weeknight mains. 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

• 1/2 cup teff grain
• 1 cup water
• 1/4 cup, chopped fresh parsley
• 1/4 cup, chopped fresh mint
• 2 stalks, sliced green onion
• 3 tbsp orange juice
• 2 tbsp lemon juice
• 3 tbsp olive oil
• 1 tsp honey
• 1/2 tsp salt
• 1/4 tsp black pepper

Instructions

1. Step 1: Rinse 1/2 cup teff grain under cold water. Combine with 1 cup water in a small saucepan and bring to a boil over medium-high heat. Reduce heat to low, cover, and simmer for 15 minutes until water is absorbed and teff is tender. Fluff with fork and let cool.
2. Step 2: In a large bowl, combine the cooled teff with 1/4 cup chopped fresh parsley, 1/4 cup chopped fresh mint, and 2 sliced green onions.
3. Step 3: In a small bowl, whisk together 3 tbsp orange juice, 2 tbsp lemon juice, 3 tbsp olive oil, 1 tsp honey, 1/2 tsp salt, and 1/4 tsp black pepper until emulsified.
4. Step 4: Pour the citrus vinaigrette over the teff and herb mixture and toss gently to combine.
5. Step 5: Chill the salad for 15 minutes before serving to let flavors meld.