Injera
A

Injera

4.2

🇪🇹 Ethiopian

Injera is a soft, spongy sour flatbread with a slightly tangy flavor and a beautiful lace-like surface that soaks up stews and sauces. Made from simple ingredients and a gentle fermentation, it becomes both a vehicle for flavor and a delicious centerpiece on the table. The texture is airy and tender, perfect for tearing and scooping.

Effort

Heavy

Difficulty

Medium

Price

1,19€/ serving

low calorie
healthy
few ingredients
meal prep
vegan
vegetarian
low fat
Fits your diet
23%

Kcal

14%

Protein

33%

Fiber

Method

1

In a large bowl, whisk together Teff Flour and Water until you have a smooth, thin batter (similar to heavy cream or thin pancake batter); adjust water a little at a time to reach that consistency.

2

Cover the bowl loosely with a clean cloth or plastic wrap and leave at room temperature to ferment. After 12–48 hours the batter should smell pleasantly sour and show some bubbles—longer fermentation yields a tangier flavor.

3

Stir the fermented batter well; if it has separated, mix back to a uniform consistency. If the batter is too thick, thin with a little more Water so it spreads easily in a hot pan.

4

About 10–15 minutes before cooking, stir in a small pinch of Fine Salt to taste and mix thoroughly.

5

Heat a nonstick skillet or a flat griddle over medium-high heat until hot. Lightly oil if your pan requires it, then reduce heat to medium.

6

Pour a ladleful of batter into the center of the pan and quickly swirl or tilt the pan so the batter spreads into a thin, even circle. Aim for a thin layer to encourage the characteristic holes.

7

Cook on the top side only: heat until many small holes form across the surface and the batter sets (the surface will no longer look wet), about 1–3 minutes depending on thickness and heat. Do not flip.

8

Remove the injera with a spatula and let cool on a clean cloth or plate. Repeat with remaining batter. Stack completed injera covered with a towel to keep them soft until serving.

Nutrition Info

Per Serving

459 kcal

CARBS

91.4g

PROTEIN

16.6g

FAT

3g

SUGAR

2.3g

SATURATED FAT

0.6g

FIBER

10g

SODIUM

0.8g

Health Summary

A
Extremely filling
Whole ingredients
Minimal Sugar
Very good source of Fiber
Good source of Micronutrients
Good Fatty Acid Profile
Low in Sodium
Decent source of Protein

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Ingredients

For 4 servings

Adjust servings

For the batter

🧈Plus estimated ~10g of fat
🧂 Plus estimated ~1g of salt