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The heart of Ethiopian cuisine, this unique, spongy sourdough flatbread is made from fermented teff flour. Its tangy flavor and porous texture make it the perfect edible utensil for scooping up flavorful stews and salads. This recipe follows the traditional multi-day fermentation process for the most authentic taste and texture.
Day 1: Prepare the Starter (Ruk)
Day 2-5: Fermentation
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The heart of Ethiopian cuisine, this unique, spongy sourdough flatbread is made from fermented teff flour. Its tangy flavor and porous texture make it the perfect edible utensil for scooping up flavorful stews and salads. This recipe follows the traditional multi-day fermentation process for the most authentic taste and texture.
This ethiopian recipe takes 50 minutes to prepare and yields 4 servings. At 1.43 calories per serving with 0.05g of protein, it's a moderately challenging recipe perfect for lunch or dinner or side.
Day of Cooking: Prepare the Thickener (Absit)
Day of Cooking: Finalize the Batter
Cook the Injera
Cool and Serve
For a slightly different flavor and texture, you can substitute up to half of the teff flour with barley flour, all-purpose wheat flour, or sorghum flour. This is a common practice in many Ethiopian households.
If you are short on time, you can skip the long fermentation. Mix the teff flour with water, add 1 teaspoon of active dry yeast, and let it rest in a warm place for 1-2 hours until bubbly before proceeding with the 'absit' step. The flavor will be less tangy but still delicious.
The natural fermentation process cultivates beneficial probiotics, which help maintain a healthy balance of gut bacteria, aiding digestion and boosting the immune system.
Teff flour is a nutritional powerhouse, packed with essential minerals like iron, which is vital for blood health, and calcium, which is crucial for strong bones and teeth.
Made from 100% teff flour, injera is naturally gluten-free, making it an excellent and nutritious bread choice for individuals with celiac disease or gluten sensitivity.
Teff is high in dietary fiber, particularly resistant starch, which promotes satiety, helps manage blood sugar levels, and supports overall digestive wellness.
Yes, injera is very healthy. It's made from teff, a nutrient-dense ancient grain that is naturally gluten-free, high in fiber, iron, calcium, and protein. The fermentation process also creates beneficial probiotics, making it great for gut health.
One serving of this injera recipe, which is about two 12-inch flatbreads, contains approximately 255 calories. It is low in fat and provides complex carbohydrates for sustained energy.
There are a few possible reasons. Your room might be too cold, slowing down the natural yeast activity. The water you used might have been chlorinated, which can kill the yeast. Or, your container might have been sealed too tightly. Ensure you use non-chlorinated water, keep the batter in a warm spot, and cover it loosely.
'Ersho' is the liquid that separates from the batter during fermentation. It's rich in yeasts and has a sour taste. It's a sign of healthy fermentation and should be stirred back into the batter before making the absit.
While traditional injera is made with 100% teff flour, you can make a similar flatbread using other flours like barley, wheat, or sorghum, or a blend. However, the unique taste, texture, and nutritional profile of authentic injera come specifically from teff.
