Traditional Injera with Teff Flour
Light, spongy Ethiopian flatbread made with fermented teff flour, perfect for scooping stews and salads. This african-inspired gluten free ready in about 15 minutes pairs teff 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 150 calories and feeds 6, 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. 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
- 1 cup all-purpose flour
- 3 cups warm water
- 1 tsp salt
- 2 tbsp vegetable oil
Instructions
- Step 1: In a large mixing bowl, combine 2 cups teff flour and 1 cup all-purpose flour. Gradually add 3 cups warm water, whisking until you achieve a smooth, thin batter consistency similar to crepe batter.
- Step 2: Cover the bowl loosely with a clean towel and let the batter ferment at room temperature for 2-3 days until it develops a slightly sour aroma and bubbles form on the surface.
- Step 3: Stir in 1 tsp salt to the fermented batter. Heat a non-stick skillet over medium-high heat and brush lightly with 1 tbsp vegetable oil.
- Step 4: Pour a ladle (about 1/2 cup) of batter into the skillet, swirling to cover the surface evenly. Cook for 2-3 minutes until holes appear and the edges lift, then cover the skillet and steam for an additional 1 minute. Do not flip.
- Step 5: Remove injera from skillet and place on a plate. Repeat with remaining batter, brushing the skillet with the remaining 1 tbsp oil as needed. Serve warm with Ethiopian stews.
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Frequently asked questions
How long does Traditional Injera with Teff Flour take to make?
Total time is about 15 minutes (10 min prep + 5 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 Traditional Injera 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 Traditional Injera 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 Traditional Injera 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.
What goes well with Traditional Injera with Teff Flour?
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.
