Teff is a small, gluten-free grain with a long list of health benefits. It’s a species of lovegrass (technicallyEragrostis) native to Ethiopia. Teff is an important grain in Ethiopia, where it is used to make injera or keyta. It’s also used in India, Australia and the United States, where it is raised in states like Idaho and Kansas.
Between 8,000 and 5,000 B.C., the people of the Ethiopian highlands were among the first to domesticate plants and animals for food, and teff was one of the earliest plants domesticated. Teff is believed to originate in Ethiopia and Eritrea between 4,000 B.C. and 1,000 B.C.
The grain is gaining popularity in the United States lately because it is a gluten-free option that boasts a number of health benefits. It is known to boost immunity, stimulate digestion, balance hormone levels, strengthen bones, promote cardiovascular health and aid weight loss.
How to Use Teff: You can buy teff in your local health food store or online from places like Amazon or Thrive. When storing teff, make sure it’s kept in a sealed container.
Teff is commonly used to make injera in Ethiopia and Eritrea. Injera is a sourdough-risen flatbread with a unique, spongy texture. Injera is made with teff flour, which is mixed with water and allowed to ferment for several days, as with any sourdough starter. As a result of this process, injera has a mildly sour taste. The injera is then ready to be baked into large, flat pancakes. If you would like to make that yourself, just google “Injera Recipe” and have fun!
Just like a pancake, the injera dough is a liquid texture that’s poured onto a baking surface. It’s cooked in a circle and used as a base for other foods, much like a french crepe. It’s traditionally used to scoop up sauces, meats and vegetables, which is easy because of the porous texture. It is a staple of Ethiopian cuisine, serving as the foundation for large, shared dishes where piles of different types of foods are placed over a large piece of injera. Diners sit around the dish, tearing off pieces of injera and using it to pick up the food.
The teff seed is very tiny, measuring less than one millimeter in diameter. A handful of teff is enough to plant a large area. Teff is a high-fiber food and a strong source of protein, manganese, iron and calcium. The array of vitamins and minerals found in teff contribute to its role as a healthy, weight-managing and bone-strengthening food.
Teff Recipes
Cooking teff is similar to quinoa; it cooks quickly and it’s very easy.
Here’s how to cook the grain:
- Add 1 cup of teff and 3 cups of water to a medium- sized pot.
- When the water boils, turn down the heat to a simmer and cover the pot with a lid.
- Remove the teff from heat after 15–20 minutes or when the water is completely dissolved.
If you are new to cooking with teff, think of it as quinoa and experiment with replacing any quinoa dish you already use. Teff may need more water than quinoa when cooking, so start by adding 1 cup of teff and 3 cups of water. You will notice immediately that teff is smaller than quinoa, but it adds a filling and fluffy element to any dish. Teff is often compared to millet as well, so you can also use any millet recipe you have. Teff porridge is a popular dish and you can make it the same way as above with any nut or diary free milk instead of water. Just keep an eye on the liquidity as you cook and remove the mixture from heat as soon as the liquid is evaporated.
It is very common, as people begin their journey to health through nutrition, to hear that they miss grains–and bread in particular. Teff offers a healthy option. You can still eat a delicious bread but you get a very nice combination of vitamins and you don’t have to deal with the gluten fallout. And if you want to try it before you buy it, any Ethiopian restaurant will serve Injara. Try it out! Then when you’re sold and you’re making your own, invite me to dinner…