Teff is a highly nutritious and flavourful grain native to Ethiopia and Eritrea. It is small in size but packs a punch in terms of taste and health benefits. It is high in protein, calcium, and fiber, making it a great choice for vegetarians and those looking to increase their intake of healthy grains. In this article, we will explore 8 delicious recipes that showcase the versatility of teff.
Teff Porridge Recipe
Start your day off right with a bowl of creamy teff porridge. Simply cook the teff in milk or water until it reaches a porridge-like consistency, and top with your favorite fruit, nuts, and honey for a delicious and satisfying breakfast.
Ingredients
- 1 cup teff grain
- 2 cups Water
- 1 Cup of Whole milk
- 1/4 teaspoon salt
- Optional: honey, cinnamon, fruit, nuts, or other toppings
Directions
- Rinse the teff grain in a fine-mesh strainer and drain well.
- In a small saucepan, combine the teff, water, and salt. Bring to a boil over medium-high heat.
- Reduce the heat to low and let the porridge simmer for about 20 minutes, or until the water has been absorbed and the teff is soft and creamy.
- Stir occasionally to prevent the porridge from sticking to the bottom of the pan.
- Add the milk and let simmer for about 5 – 10 minutes
- Serve the porridge hot, topped with honey, cinnamon, fruit, nuts, or other toppings of your choice. Enjoy!
Teff Pancakes Recipes
Give your traditional pancakes a nutritious upgrade by using teff flour in the batter. These pancakes are perfect for a weekend breakfast or brunch, and can be topped with fresh fruit, yogurt, and honey for added flavor.
Ingredients
- 1 cup teff flour
- 1/ 2 tablespoon baking powder
- 1 tablespoon coconut oil
- 1 cup almond milk
- 1 tablespoon vanilla extract
- 2 tablespoons maple syrup, for garnish
Method
- Preheat a large nonstick pan with a splash of oil on medium heat.
- In a large bowl mix the teff flour, baking powder and all other ingredients except maple syrup. Stir until all ingredients are well combined.
- Then place 1/4 cup of the pancake mixture in the hot pan and cook for about 30 seconds, then turn the other side until it is well cooked. Repeat until all of the batter has been used.
- Serve the pancakes maple syrup and fresh fruit on top.
Veggie Burgers Teff Recipes
For a tasty and healthy alternative to traditional beef burgers, try making teff burgers. Simply mix cooked teff with your favorite veggies and spices, shape into patties, and grill or bake until crispy. Serve on a whole grain bun with all your favorite toppings for a satisfying meal.
Ingredients
- 2 cups water
- ⅔ cup Maskal Teff brown grain
- 1 Tbsp olive oil (or water sauté to make oil-free)
- 1 cup onion, minced
- 1 cup mushroom, minced
- 1 medium carrot, grated
- 2 cloves garlic, minced
- 1½ tsp salt
- ¼ tsp black pepper
- 1 (15.5 ounce/439 g) can kidney beans, drained and rinsed (or 1½ cups homemade)
- ¼ cup nutritional yeast
Method
- Bring the 2 cups of water to boil in a saucepan with a cover. Once it boils, stir in the teff, reduce to a simmer, cover and cook 15 to 20 minutes until the teff is cooked.
- While the teff is cooking, heat the oil (or water) into a large sauté pan over medium heat. Once hot, add the onion and sauté until translucent. Stir in the mushrooms, carrots, garlic, salt and pepper. Cook until the mushrooms have released all their liquid, the carrots are tender, and the sauté mixture is dry.
- Add the drained kidney beans to a mixing bowl and mash with a potato masher until all of the beans are broken up. Add in the cooked teff. It will be clumped up some, but mash it in with the potato masher just like you did for the beans.
- Mix in the sautéed veggies and nutritional yeast.
- Preheat the oven to 350°F. Cover a large sheet pan with parchment paper or spray with oil.
- Divide the mixture into 8 balls. Flatten the balls into patties and place on sheet pan. Cook 20 to 25 minutes on one side, until they are solid enough to easily flip. Then flip and cook on the other side until they are no longer mushy in the middle, about 10 to 15 minutes more.
- Serve just like you would hamburgers – on your favorite bun with all the fixings. You can freeze leftovers for another dinner or crumble into pasta sauces or make a taco filling.
Teff Tabbouleh Salad Recipe
Add some crunch to your salads by using teff as a base. Cook the teff according to the package instructions, and let it cool. Then, toss it with your favorite veggies, herbs, and a simple vinaigrette for a delicious and nourishing salad.
Ingredients
- ¾ cup Maskal Teff grain
- ⅓ cup plus 2 Tablespoons extra-virgin olive oil
- Juice (3 Tablespoons) and zest of one lemon
- 2 garlic cloves, minced
- ½ teaspoon freshly ground black pepper plus more to taste
- ¼ teaspoon sea salt plus more to taste
- 4 Persian cucumbers or 1 English cucumber, cut into ¼-inch pieces
- 1 pint cherry tomatoes, quartered (1 c chopped)
- ¾ cup finely chopped flat leaf parsley
- ¾ cup finely chopped fresh mint
- 4 green onions, minced
- 12 olives
Method
- In a small pot, bring 2 ¼ cups of water to a boil, add the teff, cover and simmer for 15-20 minutes until the water is absorbed. Toward the end of cooking stir occasionally.
- Meanwhile, whisk together the olive oil, lemon juice and zest, garlic, salt, and pepper in a small bowl.
- When the teff is cooked, mix in ¾ of the dressing and set aside the rest. Spread the teff in an even layer on a baking sheet to help it to cool.
- Once the teff is cool, use your hands to break it up into small pieces then mix in the rest of the ingredients except for the olives. (You can do this right on the baking sheet)
- Divide the teff mixture evenly among serving plates or bowls, drizzle with the remaining dressing and garnish with olives.
Teff Pizza Crust: Give your pizza a healthy twist by using teff flour to make the crust. Simply mix the teff flour with water and your favorite herbs and spices, roll out the dough, and bake until crispy. Add your favorite toppings and bake until the cheese is melted and bubbly for a delicious and satisfying meal.
Teff Risotto
For a creamy and flavorful side dish, try making teff risotto. Cook the teff in vegetable or chicken broth until it is tender, and then stir in your favorite veggies and herbs. Serve with a sprinkle of grated Parmesan cheese for added flavor.
Ingredients
- 5¼ cups stock (see recipe in notes)
- 2 tablespoons organic virgin olive oil
- 3 cloves organic garlic, sliced
- 1½ cups organic onions, sliced
- Pinch of saffron
- 1 teaspoon sea salt
- ¼ teaspoon fresh ground black pepper, or to taste
- 1 cup fresh organic shiitake mushroom caps, sliced
- 1 cup organic arborio rice
- ⅓ cup Maskal Teff® ivory grain
- 5½ cups rainbow chard and stems, sliced
- 2 teaspoons dried thyme
- Optional: garnish with your favorite fresh grated cheese such as Parmesan or Pecorino Romano.
Method
- Heat stock to simmering.
- Heat the oil in a 6-quart stockpot over medium heat.
- Add garlic, onions, saffron, salt and black pepper; sauté for 5 minutes or until the onions soften.
- Add the shiitake mushrooms, rice, teff. Continue to stir for 3 minutes to blend ingredients.
- Add 1 cup of hot stock to the rice, teff and mushroom mixture. Adjust the heat to maintain a lively simmer. Continue stirring until the stock is absorbed and then add another cup of stock. Repeat with the stock until the risotto is as tender and as creamy as you like.
- Stir in the chard and thyme. Taste and adjust the seasonings, if desired.
- Serve immediately garnished with cheese if desired.
Teff Tabouli: Tabouli is a traditional Middle Eastern dish made with parsley, tomatoes, and bulgur wheat. To make a healthier version, substitute the bulgur wheat with teff. The small size of the teff grains makes it the perfect choice for this flavorful and refreshing salad.
Stuffed Peppers Teff Recipes
For a hearty and satisfying main dish, try stuffing bell peppers with a mixture of cooked teff, ground meat, and your favorite herbs and spices. Bake the stuffed peppers until the filling is hot and the peppers are tender for a delicious meal.
Ingredients
- 2 tablespoons organic extra virgin olive oil
- 1 ½ cups organic onions, sliced
- 6 cloves organic garlic, sliced
- 1 teaspoon sea salt
- ¼ teaspoon fresh ground organic black pepper
- Pinch organic saffron
- 2⅔ cup organic diced tomatoes
- 1⅓ cups Maskal Teff® grain
- 4 cups boiling water
- 1 cup organic fresh chopped basil leaves or ⅓-½ cup dried
- 6 organic medium bell peppers (any color, or combination) cut in half lengthwise, seeds and white membranes removed
Method
- Heat the oil in a medium sized stock pot over medium heat.
- Add the onions, garlic, salt, pepper, and saffron. Sauté for 5 minutes until onions soften.
- Stir in tomatoes and teff. Lower heat, and slowly add boiling water. Cover and simmer 15-20 minutes or until water is absorbed.
- Stir in basil. Taste and adjust seasonings, if desired.
- Arrange the bell peppers in a casserole dish or large platter. Fill each half of pepper with hot cooked teff and tomatoes. Serve immediately, or let the teff cool and set about 20-30 minutes before serving.
Polenta Teff Recipes
Teff recipes for polenta are a gluten-free holy grail. But, for a delicious and creamy side dish, try making teff polenta recipe. Cook the teff in water or broth until it reaches a thick and creamy consistency, and then stir in your favorite herbs and spices. Serve with grilled vegetables or your favorite protein for a satisfying meal.
Ingredients
- 2 cups water
- 2 Tbsp extra virgin olive oil
- 8 cloves garlic, thickly sliced
- 1 cup onions, coarsely chopped
- 1 cup green peppers, coarsely chopped
- ⅔ cup Maskal Teff grain
- ½ tsp sea salt
- 2 cups coarsely chopped plum tomatoes
- 1 cup coarsely chopped fresh basil
Method
- Place water in a medium saucepan and bring to boil.
- Place oil in a 10-inch skillet, and warm over medium heat.
- Add garlic and onions, and sauté, stirring occasionally, for 5 minutes, or until fragrant. Add peppers, and sauté for 2 minutes or, until bright green. Stir in the teff.
- Turn off the heat to prevent splattering, and SLOWLY add boiling water and salt. Resume heat and let simmer for 2 minutes.
- Add tomatoes and basil.
- Cover and simmer for 10-15 minutes, stirring occasionally, until the water is absorbed. There may be some extra liquid from the tomatoes, but as long as the teff is not crunchy, the polenta is done.
- Taste and adjust the seasonings, if desired.
- Transfer it to an un-oiled 9-inch pie plate. Let cool for about 30 minutes. Slice and serve
Teff Brownies Recipe
When it comes to Teff Recipes with Teff flour, chocolate always finds its way into the mix. Satisfy your sweet tooth with a batch of healthy teff brownies. Simply mix teff flour with cocoa powder, honey, eggs, and your favorite nuts and seeds for a delicious and nourishing dessert.
Ingredients
- 8 tablespoons (113g) unsalted butter, room temperature
- 1 cup (198g) granulated sugar
- 1/2 cup (43g) Dutch-process cocoa
- 1/2 teaspoon salt
- 2 large eggs
- 1 teaspoon Pure Vanilla Extract
- 1 cup (135g) teff flour
- 1/2 teaspoon baking powder
- 3/4 cup (128g) chocolate chips
- 1/2 cup (57g) shelled pistachios
Method
- Preheat the oven to 350°F. Grease an 8˝ square pan.
- In a medium saucepan or large microwave-safe bowl, combine the butter and sugar. Heat until the butter is melted. Remove from the heat or microwave and stir well. Add the cocoa powder and salt, stirring until combined. Mix in the eggs one at a time. Stir in the vanilla.
- Stir in the teff flour and baking powder, then the chocolate chips and pistachios. Transfer the batter to the prepared pan and spread to smooth the top.
- Bake for 23 to 26 minutes, until the top is shiny and the brownies just begin to pull away from the edges of the pan. Remove from the oven and cool on a rack.
- Store brownies, well wrapped, at room temperature for several days; freeze for longer storage.
As you can see, teff is a versatile grain that can be used in a variety of dishes. From breakfast to dessert, teff is a tasty and healthy choice that is sure to become a staple in your kitchen. These Teff recipes are a curated list of nutritious ways to use Teff Grain and Flour. I hope you enjoy them.
