Teff is tiny but mighty! One single teff grain is about the size of a poppy seed and it takes only a handful of seeds to cultivate an entire field—yay for sustainable farming! And with five times more protein, fiber, and calcium than brown rice, it’s no wonder Teff has been a staple of traditional Ethiopian cooking since 5000 BC. The whole grain is usually ground into a flour and fermented to make injera, a spongy, Ethiopian flatbread similar to a crêpe or pancake.



AKA: the lost grain · the grass of love · emergency crop

Origin: Ethiopia

Plant: Eragrostis tef

Varieties: ivory · red



Benefits: regulates blood sugar levels · improves bone and heart health · boosts the immune system · supports Celiac disease · improves digestion

Nutrients: calcium · fiber · iron · magnesium · protein · zinc

Replaces: gluten-based grains and flours



Store: the gluten-free or baking section of your supermarket

Online: Amazon · Bob’s Red Mill

Other Products: Teff Pancake & Waffle Mix · Teff Wraps



Preparation: cook according to package instructions.

Storage: Intact whole grains will keep in your pantry for up to 4 months, teff flour will last about 2 months.



Taste & Texture: mild · light · earthy

Suggested Uses: breakfast porridge · soups and stews · use in a variety of baked goods


Teff Porridge (via The Kitchn)

Peanut Butter Cookies (via The Teff Company)

Creme Cheese Pancakes with Jalapeño Bacon

Teff Burgers (via The Washington Post



Teff Love Cookbook




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