Are you looking for a nutritious and delicious addition to your meals? Look no further than teff, a tiny but mighty grain packed with protein, fiber, and essential nutrients. Teff has been a staple in Ethiopian cuisine for centuries, and its versatility knows no bounds. From sweet treats like waffles and muffins to savory dishes like polenta and stew, there’s a teff recipe for every meal.
In this article, we’ll explore 18 mouthwatering teff recipes that are sure to satisfy your cravings and nourish your body. Whether you’re in the mood for something classic and comforting or innovative and adventurous, our collection of teff recipes has got you covered.
Teff Pancakes with Blueberry Compote
Start your day with a nutritious breakfast that’s packed with protein, fiber, and flavor. Teff pancakes are made with teff flour, a nutrient-rich grain native to Ethiopia, and paired with a sweet and tangy blueberry compote.
Ingredients:
– 1 cup teff flour
– 2 tablespoons sugar
– 2 teaspoons baking powder
– 1/4 teaspoon salt
– 1 cup milk
– 1 large egg
– 2 tablespoons melted butter
– Fresh or frozen blueberries for compote
Instructions:
1. In a bowl, whisk together teff flour, sugar, baking powder, and salt.
2. In another bowl, whisk together milk, egg, and melted butter.
3. Add wet ingredients to dry ingredients and stir until just combined.
4. Heat a non-stick skillet or griddle over medium heat.
5. Drop batter by 1/4 cupfuls onto the skillet.
6. Cook for 2-3 minutes, flip, and cook an additional 1-2 minutes.
7. Meanwhile, simmer blueberries with 1 tablespoon sugar and 1 tablespoon water until tender.
8. Serve pancakes warm with blueberry compote and enjoy!
Cooking Time: 15-20 minutes
Ethiopian Injera Flatbread
Injera, a staple food in Ethiopian cuisine, is a sourdough flatbread made from teff flour and water. This recipe is a simplified version of the traditional process, requiring no starter culture or long fermentation time.
Ingredients:
– 2 cups teff flour
– 2 cups water
– 1/4 teaspoon active dry yeast (optional)
Instructions:
1. In a large mixing bowl, combine teff flour and yeast (if using).
2. Gradually add in water while stirring with a wooden spoon or spatula to form a smooth batter.
3. Cover the bowl with a clean cloth and let it rest at room temperature for 24-48 hours to allow natural fermentation.
4. Preheat a non-stick skillet or injera pan over medium-high heat.
5. Using a ladle, scoop a small amount of batter onto the preheated surface and spread evenly into a thin circle.
6. Cook for 1-2 minutes, until the edges start to curl and the surface is dry.
7. Flip and cook for another minute.
8. Repeat with remaining batter.
Cooking Time: Approximately 10-15 minutes per batch (depending on thickness of injera)
Teff Porridge with Cinnamon and Honey
Start your day with a hearty and comforting bowl of teff porridge, infused with the warmth of cinnamon and the sweetness of honey. This traditional Ethiopian breakfast dish is packed with nutrients and fiber.
Ingredients:
– 1 cup teff grain
– 2 cups water or plant-based milk
– 1/4 teaspoon ground cinnamon
– 1 tablespoon pure honey
– Pinch of salt
Instructions:
1. Rinse the teff grain and soak it in water for at least 8 hours or overnight.
2. Drain and rinse the teff again, then add it to a medium saucepan with 2 cups of fresh water or plant-based milk.
3. Bring the mixture to a boil, then reduce heat to low and simmer for 15-20 minutes, stirring occasionally, until the teff is tender and creamy.
4. Add the ground cinnamon, honey, and salt. Stir well to combine.
5. Serve warm, garnished with a sprinkle of cinnamon if desired.
Cooking Time: 15-20 minutes
Teff and Banana Muffins
These moist and flavorful muffins combine the nutritional benefits of teff with the natural sweetness of bananas, making for a delightful breakfast or snack.
Ingredients:
– 1 cup teff flour
– 1/2 cup rolled oats
– 1/2 cup mashed ripe banana
– 1/4 cup honey
– 1/2 cup plain yogurt
– 1 large egg
– 1/2 teaspoon baking powder
– 1/4 teaspoon salt
– 1 tablespoon melted coconut oil
– Chopped walnuts or pecans (optional)
Instructions:
1. Preheat oven to 375°F (190°C). Line a 12-cup muffin tin with paper liners.
2. In a large bowl, whisk together teff flour, oats, and baking powder.
3. In a separate bowl, combine mashed banana, honey, yogurt, egg, and melted coconut oil. Stir until smooth.
4. Add the wet ingredients to the dry ingredients and stir until just combined. Do not overmix.
5. Divide batter evenly among muffin cups.
6. Bake for 20-22 minutes or until a toothpick inserted in the center comes out clean.
7. Let cool for 5 minutes before serving. Optional: sprinkle with chopped nuts.
Cooking Time: 20-22 minutes
Savory Teff Polenta with Mushrooms
A hearty and flavorful side dish that combines the nutty taste of teff polenta with the earthy flavor of sautéed mushrooms. Perfect for a cozy dinner or special occasion.
Ingredients:
– 1 cup teff flour
– 4 cups water
– 1 tablespoon olive oil
– 1 small onion, finely chopped
– 2 cups mixed mushrooms (such as cremini, shiitake, and button), sliced
– 1 teaspoon dried thyme
– Salt and pepper to taste
– Grated Parmesan cheese (optional)
Instructions:
1. In a medium saucepan, bring the water to a boil.
2. Gradually whisk in the teff flour, reducing heat to low and cooking for about 5 minutes, or until thickened.
3. Heat the olive oil in a large skillet over medium-high heat. Add the chopped onion and cook until translucent, about 3-4 minutes.
4. Add the sliced mushrooms and cook until they release their liquid and start to brown, about 5-6 minutes.
5. Stir in the thyme, salt, and pepper.
6. Serve the mushroom mixture over the cooked teff polenta. Top with grated Parmesan cheese, if desired.
Cooking Time: About 20-25 minutes total.
Teff Chocolate Chip Cookies
These chewy cookies combine the nutritional benefits of teff with the indulgence of dark chocolate chips, making them a perfect snack for both kids and adults. With only 10 minutes of prep time, you can enjoy these soft-baked treats in no time!
Ingredients:
– 1 cup teff flour
– 1/2 cup rolled oats
– 1/2 cup unsalted butter, softened
– 1/2 cup brown sugar
– 1/4 cup granulated sugar
– 2 large eggs
– 1 teaspoon vanilla extract
– 1 cup semi-sweet chocolate chips
– Pinch of salt
Instructions:
1. Preheat oven to 375°F (190°C). Line a baking sheet with parchment paper.
2. In a medium bowl, whisk together teff flour, oats, and salt.
3. In a large bowl, cream butter and sugars until light and fluffy. Beat in eggs and vanilla extract.
4. Gradually mix in the dry ingredients until just combined. Fold in chocolate chips.
5. Drop rounded tablespoonfuls onto prepared baking sheet, leaving 2 inches of space between each cookie.
6. Bake for 10-12 minutes or until edges are lightly golden.
Cooking Time: 10-12 minutes per batch
Teff Salad with Roasted Vegetables
This recipe combines the nutty flavor of teff with a medley of roasted vegetables, creating a delicious and nutritious salad perfect for a quick weeknight dinner or a healthy lunch.
Ingredients:
– 1 cup teff grain
– 2 cups water or vegetable broth
– 2 tablespoons olive oil
– 1 small sweet potato, peeled and cubed
– 1 large carrot, peeled and sliced
– 1 large red bell pepper, seeded and sliced
– 1 small red onion, thinly sliced
– Salt and pepper to taste
– Fresh parsley or cilantro for garnish (optional)
Instructions:
1. Preheat oven to 425°F (220°C).
2. Cook teff grain according to package instructions.
3. Toss sweet potato, carrot, bell pepper, and red onion with olive oil, salt, and pepper on a baking sheet. Roast for 25-30 minutes or until tender.
4. In a large bowl, combine cooked teff grain, roasted vegetables, and a splash of water or broth (if needed).
5. Season with salt and pepper to taste.
6. Garnish with fresh parsley or cilantro, if desired.
Cooking Time: 45-50 minutes
Teff and Spinach Stuffed Peppers
This flavorful recipe combines the nutty goodness of teff with the earthy sweetness of spinach, all wrapped up in a crunchy bell pepper package. Perfect for a quick and easy dinner or lunch.
Ingredients:
– 4 bell peppers, any color
– 1 cup cooked teff
– 1 cup fresh spinach leaves
– 1/2 cup crumbled feta cheese (optional)
– 1/4 cup chopped fresh parsley
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut the tops off the peppers and remove seeds and membranes.
3. In a bowl, mix together teff, spinach, feta cheese (if using), parsley, garlic, and olive oil.
4. Stuff each pepper with the teff mixture, filling to the top.
5. Place peppers in a baking dish and cover with aluminum foil.
6. Bake for 25-30 minutes or until peppers are tender.
7. Remove foil and bake for an additional 10-15 minutes or until peppers are slightly caramelized.
Cooking Time: 35-40 minutes
Gluten-Free Teff Pizza Crust
This gluten-free teff pizza crust recipe offers a delicious and nutritious alternative to traditional pizza crusts. Made with teff, an ancient grain rich in protein, fiber, and iron, this crust is perfect for those with dietary restrictions or preferences.
Ingredients:
– 1 cup teff flour
– 1/2 cup brown rice flour
– 1/4 cup potato starch
– 1 teaspoon xanthan gum
– 1 teaspoon salt
– 3 tablespoons olive oil
– 1 tablespoon apple cider vinegar
– 1/2 cup warm water
Instructions:
1. Preheat oven to 425°F (220°C).
2. In a large mixing bowl, combine teff flour, brown rice flour, potato starch, xanthan gum, and salt.
3. Add olive oil, apple cider vinegar, and warm water. Mix until a dough forms.
4. Knead the dough for 5-7 minutes until it becomes smooth and pliable.
5. Divide the dough into 2 equal portions. Roll out each portion into a thin circle (about 1/8 inch thick).
6. Place the crust on a baking sheet lined with parchment paper. Bake for 12-15 minutes or until golden brown.
Cooking Time: 12-15 minutes
Teff Energy Bars with Dates and Nuts
Boost your energy levels with these wholesome bars made from teff, a nutrient-rich grain packed with iron, calcium, and protein. These bite-sized treats are perfect for snacking on-the-go.
Ingredients:
– 2 cups rolled oats
– 1 cup teff flour
– 1/2 cup dates, chopped
– 1/4 cup chopped almonds
– 1/4 cup honey
– 1 tablespoon coconut oil
– Pinch of salt
Instructions:
1. Preheat oven to 350°F (175°C). Line an 8×8-inch baking dish with parchment paper.
2. In a large bowl, combine oats, teff flour, and chopped dates. Mix well.
3. Add honey, coconut oil, and salt. Stir until the mixture is well combined.
4. Fold in chopped almonds.
5. Press the mixture into the prepared baking dish.
6. Bake for 20-25 minutes or until lightly golden brown.
7. Let cool completely before cutting into bars.
Cooking Time: 20-25 minutes
Teff and Chickpea Stew
This recipe combines the nutty flavor of teff with the creamy texture of chickpeas, making for a satisfying and healthy stew perfect for a chilly evening.
Ingredients:
– 1 cup teff flour
– 2 cups water or vegetable broth
– 1 can chickpeas (14.5 oz), drained and rinsed
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 red bell pepper, diced
– 1 teaspoon ground cumin
– Salt and pepper to taste
– Optional: lemon wedges and chopped fresh parsley for serving
Instructions:
1. In a medium saucepan, combine teff flour and water or broth. Bring to a boil, then reduce heat and simmer for 10 minutes.
2. Add chickpeas, onion, garlic, red bell pepper, cumin, salt, and pepper to the saucepan. Stir well.
3. Simmer stew for an additional 20-25 minutes or until flavors have melded together and teff has thickened.
4. Serve hot, garnished with lemon wedges and chopped fresh parsley if desired.
Cooking Time: 35-40 minutes
Teff Bread with Seeds and Nuts
This recipe combines the nutritional benefits of teff flour with the crunch and flavor of seeds and nuts. Perfect for a quick breakfast or snack, this bread is perfect for those looking to add more fiber and protein to their diet.
Ingredients:
– 1 cup teff flour
– 1/2 cup whole wheat flour
– 1/4 cup rolled oats
– 1/4 cup chopped almonds
– 1/4 cup pumpkin seeds
– 1 tablespoon honey
– 1 teaspoon baking powder
– 1/2 teaspoon salt
– 1/2 cup water
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large bowl, combine teff flour, whole wheat flour, oats, almonds, and pumpkin seeds.
3. Add honey, baking powder, and salt. Mix until well combined.
4. Gradually add water and mix until a sticky dough forms.
5. Knead for 5 minutes, then shape into a round loaf.
6. Bake for 35-40 minutes or until golden brown.
Cooking Time: 35-40 minutes
Teff Smoothie Bowl with Tropical Fruits
This vibrant smoothie bowl combines the nutty flavor of teff with the sweetness of tropical fruits, topped with crunchy granola and a sprinkle of coconut flakes. Perfect for a quick and nutritious breakfast or snack.
Ingredients:
– 1/2 cup teff grains
– 1 cup frozen pineapple chunks
– 1 cup frozen mango chunks
– 1/2 banana, sliced
– 1 tablespoon chia seeds
– 1/4 cup unsweetened almond milk
– 1 tablespoon honey
– Granola and shredded coconut for topping
Instructions:
1. Blend teff grains, pineapple, mango, banana, and chia seeds in a high-speed blender until smooth.
2. Add almond milk and honey; blend until well combined.
3. Pour the mixture into a bowl.
4. Top with granola and shredded coconut.
5. Serve immediately.
Cooking Time: 5 minutes
Teff and Lentil Burgers
This recipe combines the nutritional benefits of teff and lentils with the convenience of a burger. Perfect for vegetarians and vegans, these patties are flavorful and filling.
Ingredients:
– 1 cup cooked teff
– 1/2 cup cooked lentils
– 1/4 cup rolled oats
– 1/4 cup finely chopped onion
– 2 cloves garlic, minced
– 1 tablespoon tomato paste
– 1 teaspoon cumin
– Salt and pepper to taste
– Cooking oil or non-stick spray
Instructions:
1. Preheat a non-stick skillet or grill over medium-high heat.
2. In a bowl, mash the teff and lentils together using a fork until well combined.
3. Add the oats, onion, garlic, tomato paste, cumin, salt, and pepper to the bowl. Mix until a uniform mixture forms.
4. Form into 2-3 patties depending on desired size.
5. Cook for 4-5 minutes per side or until golden brown and crispy.
6. Serve on a bun with your favorite toppings.
Cooking Time: 8-10 minutes
Teff Waffles with Maple Syrup
Start your day with a nutritious and delicious breakfast treat! Teff waffles are made with the nutrient-rich ancient grain teff, which is high in fiber, iron, and protein. Pair them with pure Canadian maple syrup for a sweet and satisfying breakfast.
Ingredients:
– 1 cup teff flour
– 2 cups all-purpose flour
– 2 teaspoons baking powder
– 1 teaspoon salt
– 1/4 cup sugar
– 1/2 cup milk
– 1 large egg
– 2 tablespoons melted butter
– Maple syrup, for serving
Instructions:
1. Preheat your waffle iron according to the manufacturer’s instructions.
2. In a bowl, whisk together teff flour, all-purpose flour, baking powder, salt, and sugar.
3. In a separate bowl, whisk together milk, egg, and melted butter.
4. Pour the wet ingredients into the dry ingredients and stir until just combined.
5. Cook the batter in your waffle iron for 3-5 minutes or until golden brown.
6. Serve with pure Canadian maple syrup and enjoy!
Cooking Time: 15-20 minutes (depending on waffle iron)
Teff Risotto with Asparagus and Parmesan
Teff Risotto with Asparagus and Parmesan: A flavorful and nutritious twist on traditional risotto, featuring the nutty taste of teff and the brightness of asparagus.
Ingredients:
– 1 cup teff flour
– 4 cups vegetable broth, warmed
– 2 tablespoons olive oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 pound fresh asparagus, trimmed
– 1/2 cup grated Parmesan cheese
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Heat the oil in a large saucepan over medium heat. Add the onion and cook until translucent, about 3-4 minutes.
2. Add the garlic and cook for an additional minute.
3. Add the teff flour and cook for 1-2 minutes, stirring constantly.
4. Gradually add the warmed broth, whisking continuously to prevent lumps. Bring to a simmer and cook for 20-25 minutes or until creamy.
5. Add the asparagus and Parmesan cheese; stir until combined. Season with salt and pepper to taste.
6. Serve hot, garnished with chopped parsley if desired.
Cooking Time: 25-30 minutes
Teff Granola with Coconut and Almonds
This recipe combines the nutty flavor of teff grain with the crunch of almonds, the creaminess of coconut, and a hint of sweetness. Perfect for breakfast on-the-go or as a healthy snack.
Ingredients:
– 1 cup rolled oats
– 1/2 cup teff grain
– 1/4 cup chopped almonds
– 1/4 cup shredded coconut
– 1 tablespoon honey
– 1 tablespoon maple syrup
– Pinch of salt
Instructions:
1. Preheat oven to 325°F (165°C).
2. In a large bowl, mix together oats, teff grain, and salt.
3. Add honey, maple syrup, and stir until well combined.
4. Fold in chopped almonds and shredded coconut.
5. Spread the mixture onto a baking sheet lined with parchment paper.
6. Bake for 20-25 minutes or until lightly toasted, stirring every 10 minutes.
7. Remove from oven and let cool completely.
Cooking Time: 20-25 minutes
Teff and Pumpkin Spice Muffins
Warm up with a batch of Teff and Pumpkin Spice Muffins, perfect for a cozy morning or afternoon treat. These moist and flavorful muffins combine the nutty goodness of teff flour with the comforting spices of pumpkin pie.
Ingredients:
– 1 cup teff flour
– 1/2 cup rolled oats
– 1/2 cup granulated sugar
– 1/4 cup canned pumpkin puree
– 1/2 teaspoon baking powder
– 1/2 teaspoon salt
– 1/4 teaspoon ground cinnamon
– 1/4 teaspoon ground nutmeg
– 1/4 teaspoon ground ginger
– 1/2 cup plain Greek yogurt
– 1 large egg
– 2 tablespoons unsalted butter, melted
– Confectioners’ sugar (optional)
Instructions:
1. Preheat oven to 375°F (190°C). Line a 12-cup muffin tin with paper liners.
2. In a medium bowl, whisk together flour, oats, sugar, baking powder, salt, cinnamon, nutmeg, and ginger.
3. In a large bowl, whisk together yogurt, egg, and melted butter.
4. Add the dry ingredients to the wet ingredients and stir until just combined. Do not overmix.
5. Fold in the pumpkin puree.
6. Divide batter evenly among muffin cups.
7. Bake for 20-22 minutes or until a toothpick inserted into the center of a muffin comes out clean.
8. Allow muffins to cool in tin for 5 minutes before transferring to a wire rack.
Cooking Time: 20-22 minutes
Summary
Discover the nutritional benefits of teff and explore 18 delicious recipes to incorporate it into your meals. From breakfast treats like Teff Pancakes with Blueberry Compote and Teff Waffles with Maple Syrup, to savory dishes like Ethiopian Injera Flatbread and Savory Teff Polenta with Mushrooms, teff is a versatile ingredient that can be used in both sweet and savory recipes. This article showcases a variety of teff-based recipes, including breads, muffins, cookies, salads, and more, all featuring the nutty flavor and nutritional benefits of teff.
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