How To Cook Teff

teff whole grains

( Adding to your collection of gluten-free whole grain alternatives, teff is the seed of an annual grass that is a traditional staple in the cuisines of Eritrea and Ethiopia. It is the main ingredient in the sour-tasting flatbread called injera. For such a nutritious grain, teff seeds are tiny: about 100 to 150 teff seeds equal the size of one wheat kernel!

how to cook teff whole grains

How To Cook Teff

​Starting Amount: 1/2 cup raw

teff whole grains raw uncooked

​Pre-Soaking Requirement: ​No.

​Pre-Rinsing Requirement: ​No. 

​Cooking Liquid: ​1.5 to 2 cups water

​Cooking Time: ​Bring water to boil. Add teff seeds to boiling water, and cover. Simmer for 15 to 20 minutes or until all water is absorbed, stirring occasionally.

​Resulting Yield: about 2 cups

teff whole grains cooked

​Nutritional Information (per 1/2 cup cooked teff):

  • Calories: ​127 kcal
  • Carbohydrates: 25 g
  • Protein: 4.9 g
  • Fat: 0.8 g
  • Fiber: 3.5 g
  • Glycemic Index (GI): ​Low
  • Gluten-free: ​No

​How to Add More Teff to Your Diet

Related Articles

HONcode accreditation seal.About

HealthCastle, founded in 1997, is the largest online nutrition community run by Registered Dietitians. Information on this site is provided for informational purposes and is not meant to substitute for the advice provided by your own physician or dietitian. Information and statements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease.