Injera

Injera is a spongy, sourdough flatbread made from teff flour, native to Ethiopia. It is often served with various stews or sauces. It is a staple food in Ethiopia and is known for its unique flavor and texture.

Recipe
Preparation tips
Serving size
Nutrition value
Types

Here is a simple recipe for making injera at home:

Ingredients:

  • 1 cup teff flour
  • 1 cup all-purpose flour
  • 1 cup water
  • 1 cup club soda
  • 1 tsp salt

Instructions:

  1. In a large bowl, mix together the teff flour, all-purpose flour, and salt.
  2. Add the water and club soda and stir to combine. The mixture should be thin and smooth.
  3. Let the mixture sit at room temperature for 2-3 days to allow it to ferment.
  4. Preheat a nonstick griddle or large skillet over medium heat.
  5. Pour a ladleful of the injera mixture onto the griddle and spread it out in a thin, even layer.
  6. Cook the injera for 2-3 minutes, until the edges start to curl up and the surface is no longer shiny.
  7. Flip the injera and cook for an additional 1-2 minutes, until it is cooked through.
  8. Transfer the injera to a plate and repeat the process with the remaining mixture.

Note: If you are having trouble getting the injera to cook through and become spongy, you may need to adjust the thickness of the batter or the cooking temperature. You can also try adding a small amount of active dry yeast to the mixture to help it rise and become spongier.

Tips for preparation of Injera

Here is a simple recipe for making injera at home:

Ingredients:

  • 1 cup teff flour
  • 1 cup all-purpose flour
  • 1 cup water
  • 1 cup club soda
  • 1 tsp salt

Instructions:

  1. In a large bowl, mix together the teff flour, all-purpose flour, and salt.
  2. Add the water and club soda and stir to combine. The mixture should be thin and smooth.
  3. Let the mixture sit at room temperature for 2-3 days to allow it to ferment.
  4. Preheat a nonstick griddle or large skillet over medium heat.
  5. Pour a ladleful of the injera mixture onto the griddle and spread it out in a thin, even layer.
  6. Cook the injera for 2-3 minutes, until the edges start to curl up and the surface is no longer shiny.
  7. Flip the injera and cook for an additional 1-2 minutes, until it is cooked through.
  8. Transfer the injera to a plate and repeat the process with the remaining mixture.

Note: If you are having trouble getting the injera to cook through and become spongy, you may need to adjust the thickness of the batter or the cooking temperature. You can also try adding a small amount of active dry yeast to the mixture to help it rise and become spongier.

Injera serving size

Injera is typically served in large quantities, as it is a staple food in Ethiopia and is often used as a utensil to scoop up other dishes. It is common to see a large platter of injera served alongside a variety of stews and sauces, known as “wat,” at a traditional Ethiopian meal.

The serving size for injera will depend on the specific dish it is being served with and the appetite of the individual. As a general guide, one serving of injera could be considered one or two medium-sized pieces, or about the size of a small plate. However, it is not uncommon for people to eat larger amounts of injera, especially if it is being used as a utensil to scoop up other dishes.

It is important to note that injera is a high-carbohydrate food, and consuming large amounts of it can contribute to an excess intake of calories and carbohydrates. If you are trying to watch your intake of these nutrients, it may be helpful to be mindful of the serving size of injera and other high-carbohydrate foods.

Injera nutrition value

The nutrition value of injera will depend on the specific recipe and ingredients used to make it. In general, injera is a good source of carbohydrates and fiber, and it may also provide some protein, vitamins, and minerals.

Here is a rough estimate of the nutrition value of one serving (about 100 grams) of injera made with a mixture of teff flour and all-purpose flour:

  • Calories: 200
  • Protein: 5 grams
  • Fat: 1 gram
  • Carbohydrates: 45 grams
  • Fiber: 4 grams

It is important to note that these values are approximate and may vary depending on the specific recipe and ingredients used. Injera may also contain additional nutrients if it is made with other ingredients, such as whole grains or seeds.

In addition to providing nutrients, injera is also naturally gluten-free, as it is made with teff flour, which does not contain gluten. This makes it a suitable option for individuals who need to avoid gluten in their diet. However, it is important to note that injera may come into contact with gluten-containing ingredients during the cooking process, so it is important to be mindful of this if you have a severe gluten intolerance or celiac disease.

More Injera types