How To Cook Teff

Written By: Sofia Layarda, MPH

Title: Master of Public Health

Alumni: University of California, Berkeley

Last Updated on:

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

How To Cook Teff

​Starting Amount: 1/2 cup raw

​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

​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


home cooking, how to cook, teff, vegetarian, whole grains


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