Recipes · Ethiopian · Bread
Injera (Fermented Teff Flatbread)
One serving has 220 kcal and 8 g protein, and at least a fifth of a woman's daily need of manganese (308%), copper (56%), phosphorus (37%), magnesium (36%), zinc (27%) and iron (25%). Ready in 2885 minutes.
- Preparation: 2880 min
- Cooking: 5 min
- Makes: 1 serving (150 g)
- Difficulty: Medium
- Diets: Vegan, Gluten-free, Dairy-free
Ingredients
- 60 g Teff
- 90 g Water
- 0.3 g Salt
Method
- Makes 1 portion; multiply by 4 for a full injera, or more for a larger batch. Whisk the teff with the water to a thin, smooth batter.
- Cover loosely and leave to ferment at room temperature for 2-3 days, stirring once a day, until pleasantly sour and full of tiny bubbles.
- Stir in the salt, then thin the batter with a little extra water if it has thickened too much to pour easily.
- Heat a large non-stick pan or griddle over medium heat; pour on the batter in a thin, even layer, working in a spiral from the outside in.
- Cover and cook for 2-3 minutes without flipping, until the surface is covered in small holes and set.
- Slide onto a clean cloth to cool; use as the base and utensil for other Ethiopian dishes.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 220 kcal | 10% |
| Carbohydrates | 43.9 g | |
| Water | 95.2 mL | |
| Fiber | 4.8 g | 16% |
| Protein | 8 g | 17% |
| Tryptophan | 0.08 g | |
| Threonine | 0.31 g | |
| Isoleucine | 0.3 g | |
| Leucine | 0.64 g | |
| Lysine | 0.23 g | |
| Methionine | 0.26 g | |
| Cystine | 0.14 g | |
| Phenylalanine | 0.42 g | |
| Tyrosine | 0.27 g | |
| Valine | 0.41 g | |
| Histidine | 0.18 g | |
| Fat | 1.4 g | |
| Monounsaturated | 0.35 g | |
| Polyunsaturated | 0.64 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.56 g | |
| Saturated | 0.27 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 111 mg | 11% |
| Copper | 0.5 mg | 56% |
| Iron | 4.6 mg | 25% |
| Magnesium | 111 mg | 36% |
| Manganese | 5.5 mg | 308% |
| Phosphorus | 257 mg | 37% |
| Potassium | 256 mg | 5% |
| Selenium | 2.6 µg | 5% |
| Sodium | 127 mg | |
| Zinc | 2.2 mg | 27% |
| Thiamin (vitamin B1) | 0.23 mg | 21% |
| Riboflavin (vitamin B2) | 0.16 mg | 15% |
| Niacin (vitamin B3) | 2 mg | 14% |
| Pantothenic acid (vitamin B5) | 0.57 mg | 11% |
| Pyridoxine (vitamin B6) | 0.29 mg | 22% |
| Folate (vitamin B9) | 0 µg | 0% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 7.9 mg | 2% |
| Vitamin A | 0 µg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.05 mg | 0% |
| Vitamin K | 1.1 µg | 1% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.04 kg CO2e a serving: lower than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
Plan weeks of recipes like this on SustainBite: meals that meet each person's vitamin and mineral needs, for a family too, with one grocery list. Free.