Teff: The Tiny Ethiopian Grain Behind Injera

Teff is a grass grown mainly in Ethiopia and Eritrea, where it has been a staple for a very long time. The grains are so tiny, roughly the size of a poppy seed, that it takes a huge number of them to make a spoonful. It is naturally gluten free and increasingly available in shops elsewhere, as flour and as whole grain.

Ivory and brown teff

Teff comes in colours from ivory to red to dark brown. Ivory teff is mild and slightly sweet, and is often preferred for lighter breads. Brown teff is earthier, with notes of nuts, cocoa and molasses. Both are good, so choose by flavour preference. They can be used interchangeably in most recipes.

Injera and fermentation

The best-known teff food is injera, a spongy, sour flatbread that doubles as a plate and utensil in Ethiopian meals. Teff flour is mixed with water and left to ferment for a few days, which gives the batter its tangy flavour and bubbly texture. Authentic injera takes practice, and many cooks outside Ethiopia use a mix of teff and other flours or a quick overnight batter to get close. Wrapping stews like doro wat or lentil dishes in injera is a lovely way to try it.

Cooking whole teff

Whole teff cooks as a creamy porridge. Use about three parts water to one part teff and simmer for 15 to 20 minutes, stirring often because the tiny grains stick. Add a pinch of salt. It becomes thick and slightly gelatinous, and can be served warm with fruit and cinnamon or chilled in a pan to set, then sliced and fried as a polenta-style cake. Toasting the seeds first adds nuttiness.

Baking with teff flour

Teff flour works well in pancakes, brownies, cookies and quick breads, where its malty flavour is a bonus. In gluten-free baking, blend it with other flours and starches, since teff alone has little structure. Start by replacing about a quarter of the flour in a recipe.

Nutrition at a general level

Teff provides fibre, plant protein, and minerals including iron, calcium and magnesium. Because the grains are so small, they are usually eaten whole with the bran and germ, which is part of why it is considered nutritious. Fermentation in injera may also make some minerals easier to absorb, though how much depends on how it is made.

Storage and cautions

Keep whole teff and the flour in a sealed jar in a cool, dry spot. Flour is best stored in the fridge or freezer if you will keep it for months. Teff is naturally gluten free, but processing facilities may handle wheat, so choose packages labelled gluten free if you have coeliac disease. Teff is not a common allergen, though any food can cause a reaction. Also note that many restaurant injera breads are blended with wheat or barley flour, so ask when you order if gluten is a concern.

Teff goes well with berries, banana, cocoa, ginger, cardamom and nuts in sweet dishes, and with lentils, greens, berbere and tomatoes in savoury ones.

This article is general information, not medical advice.