Injera (Ethiopian Sourdough Teff Flatbread)
Local name: እንጀራ
In short: A tangy, spongy flatbread made from fermented teff batter, cooked on one side only, the edible plate and utensil of Ethiopian meals. It takes about 1 h in total and makes 6 servings.
- Prep
- 20 min
- Cook
- 40 min
- Resting
- 72 h
- Total
- 1 h
- Servings
- 6
- Difficulty
- Challenging
- Calories
- 250 kcal
Injera is the sour, spongy flatbread that serves as plate, spoon and staple in Ethiopian homes. It is made from teff, a tiny grain native to the Horn of Africa, mixed with water and left to ferment for a few days until bubbly and tangy. The thin batter is poured onto a hot griddle and cooked on one side only, which creates the honeycomb of tiny holes that soak up stews. The fermentation takes two to three days, so plan ahead.
Instructions
- Whisk the teff flour, 600 ml (2 1/2 cups) of the water and the yeast, if using, in a large non-reactive bowl until smooth. Cover loosely with a clean cloth and leave at room temperature (22 to 26°C / 72 to 79°F).
- Ferment for 2 to 3 days, stirring once a day, until the batter is bubbly, smells pleasantly sour and a thin layer of liquid has formed on top.
- Pour off the liquid. Stir in the salt and the remaining 200 ml (3/4 cup) of water to make a thin batter, a little thinner than crepe batter.
- Heat a 30 cm (12 inch) non-stick skillet over medium heat. Do not add oil. A drop of batter should sizzle at once.
- Pour about 125 ml (1/2 cup) of batter in a spiral from the outer edge to the center, tilting the pan so it covers the base. Cover immediately with a lid.
- Cook for 2 to 3 minutes, until the surface is covered with small holes and looks dry and the edges curl up. Do not flip.
- Slide the injera onto a clean cloth and let it cool in a single layer. Stack only when cool, and keep covered so it stays soft.
Tips
- If teff is hard to find or costly, replace up to half of it with all-purpose flour or rice flour. The injera will be more forgiving, but no longer gluten-free if you use wheat.
- Discard the batter if it develops fuzzy mold, pink streaks or a rotten smell. A clean sour smell like yogurt or sourdough is what you want.
Questions and answers
Is injera gluten-free?
Injera made from 100 percent teff is gluten-free, but many shops and restaurants blend teff with wheat or barley. If you need it gluten-free, make it at home and check the flour label.
Why is my injera not forming holes?
The batter is likely too thick, not fermented enough or the pan is not hot enough. Thin the batter slightly, wait until it is bubbly and cook on steady medium heat with a lid.
How long does injera keep?
Wrapped well, it keeps for 3 days at room temperature or a week in the fridge. Freeze it with parchment between the pieces for up to 2 months.
How long does it take to make Injera (Ethiopian Sourdough Teff Flatbread)?
About 1 h in total: 20 min of preparation and 40 min of cooking.
How many calories are in Injera (Ethiopian Sourdough Teff Flatbread)?
About 250 kcal per serving, with 9 g of protein, 50 g of carbohydrates and 2 g of fat. These values are estimates.
Nutrition per serving
| Calories | 250 kcal |
|---|---|
| Protein | 9 g |
| Carbohydrates | 50 g |
| Fat | 2 g |
| Fiber | 7 g |
| Sugar | 1 g |
| Sodium | 190 mg |
Estimated values, calculated from the ingredients.
