Traditional Injera with Teff Flour
Light, spongy Ethiopian flatbread made with fermented teff flour, perfect for scooping stews and salads. This ethiopian-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
Equipment for this recipe
Top-rated tools to make this recipe successfully.
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.
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?
Ethiopian 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.
