Teff

by Jennifer E. O’Brien

Are you looking for a simple way to add nutrients to your diet? Teff might be your answer. This tiny seed (about the size of a poppy) is native to northeastern Africa, where it is ground and used to make injera, a flat, roundish bread. In this country, teff is grown in South Dakota and Idaho. It is said that a mere handful of teff is enough to sow an entire field. In a similar fashion, a single serving provides the body with many nutrients.

Teff is a good source of calcium as well as phosphorous, iron, copper, aluminum, barium and thiamin. Because the iron from teff is easily absorbed by the body, it is considered a choice food for athletes. Teff also contains all eight essential amino acids, and is high in complex carbohydrates and fiber. Since teff is gluten free, it is an appropriate food for people with Celiac disease and others avoiding gluten. According to chef and nutritionist Deborah Cabaret, “Teff grains can be ivory, light tan to deep brown, or dark reddish brown purple, depending on the variety.” Teff’s flavor, which is generally mild and nutty with a hint of molasseslike sweetness, can vary as well. Cabaret explains that “the white teff has a chestnut- like flavor and the darker varieties are earthier and taste more like hazelnuts.” What does one do with teff? According to Cabaret, teff is a very versatile grain. “It can be served as a hot cereal, ‘polenta’ style, or used as part of the flour in breads or substituted for part of the seeds, nuts or other small grains in heartier breads. It can also be used in some pastries or pancakes … or used as a thickener in soups, stews and gravies.”

Please note that many recipes for teff involve first fermenting it, which can be an involved process.

Teff Savory Griddle Cakes

From Recipes for Special Diets. Serves 4.

½ cup teff, uncooked
3½ cup water
1/8 tsp sea salt
¾ cup onion, minced
½ cup fresh parsley, chopped
1 cup whole wheat pastry flour
1 TBS sesame or canola oil
1 cup scallions, sliced
¼ cup tahini
1 TBS soy sauce

Combine teff, 2 cups water and salt in a medium-size saucepan, cover and bring to a boil. Lower heat and simmer for 15 to 20 minutes or until water is absorbed, stirring occasionally. Mix together onion, parsley, flour and remaining water. Add to teff. Heat a griddle or skillet and brush with oil. Form cakes from about ¼ cup of mixture. Grill for about 5 minutes on each side.

Back to index

CoopScoop Home
CoopScoop Archives
Behind the Scoop
Guidelines for Article
     Submission