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
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
- Add cooked teff to salads, stews and soups or make breakfast porridge
- If you’re feeling bold and want to try to make the Ethiopian injera from scratch
- If you can find teff flour, you can try this Teff Muffin recipe