Injera – Ethiopian Bread
Authentic Teff Injera recipe using gluten free fermented sourdough teff flour.
Injera is an Ethiopian flatbread made from fermented Teff flour sourdough. Injera also known as Ethiopian bread is thinner than a pancake and has a slight spongy texture. On one side, Injera has a honeycombed looking pattern intended to absorb the sauces and stews it is served with.
Injera is the staple food in Ethiopia making it the essential component of most Ethiopian dishes. Dining and sharing Ethiopian food from a common plate of Injera is a traditional and intimate practice among friends and family.
- 4 cups of Teff flour
- 2 cups of lukewarm water
- 1 cup sourdough starter
- ½ teaspoon fenugreek powder
- Add all ingredients into a mixing bowl
- Mix and knead the dough for about 7 minutes
- Top the batter with another 4 cups of water and leave it unmixed
- Cover the bowl and leave it in a normal temperature room for 4 days
- On the 4th day, you will find the dough separated from the extra water
- Replace the water slowly without mixing, cover and leave it for another day
- Get rid of the extra water leaving about a cup and mix it well
- In a small pot, boil a large cup of water
- Reduce the heat and add half cup of the batter and quickly mix it to avoid lumps forming
- Simmer for few minutes and let it cool down for at least 5 minutes
- Add the cooked batter into your bowl and mix it well making sure there are no lumps left
- Cover and let the mixture seat for another 12 hours
- Adjust the consistency by adding around a cup of cold water making sure you end up with a batter thinner than pancake one
- Use a measuring jug to add around 300ml of the batter to make an injera
- Heat you Mitad (pan like Injera grill) to 350 degrees
- Start from outside and pour a jug of the batter into the Mitad forming a large round injera
- Let it cook uncovered for about 15 seconds until the porous start forming
- Cover with the lead and let it cook for about 2 minutes
- Use a flat plate to take out the Injera and let it cool down
- Server on flat plate and topped with sauces or stews
Injera is traditionally made from Teff flour but you can also use buckwheat or wheat flour. Teff also known as Eragrostis tef is a tiny seed-like species of lovegrass native to the highlands of Ethiopia.
Teff Injera is very nutritious and is rich in iron, protein, dietary fiber, magnesium, calcium, zinc and vitamins. Being gluten-free and having a high nutritional value, Teff has become a superfood.
Teff injera is rich in resistant starch, a carbohydrate that helps with blood sugar and weight management. It is also low in Saturated Fat, Sodium and naturally lowers blood pressure and the risk of heart diseases. Teff flour is also used in other types of Ethiopian breads.