Pan & Wok
Injera – chilled teff house variant
AI-generated serving image
This image was created with the help of artificial intelligence and serves as visual inspiration or a serving suggestion. The actual result may vary depending on the ingredients, quantities and preparation used.
Teff flat cakes from Bob's Red Mill refrigerator version. No traditional sourdough injera and no uncontrolled fermentation.
Timing
- Active approx. 15 minutes; Planning value
- Cooking: 3-4 minutes per thin flatbread
- Cold swelling time: 8-48 hours.
Estimated nutrition
per serving · Calculated for 6 servings.
- Energy
- ≈ 80 kcal
- Protein
- ≈ 2.5 g
- Carbohydrates
- ≈ 16.1 g
- Fat
- ≈ 0.1 g
The nutrition values are estimates based on the ingredients and quantities used. Actual values may vary depending on the product, portion size and preparation.
Calculation basis
Item weights and household measures are estimated. Unless specified: milk with 1.5% fat, cream with 30% fat and Gouda cheese. Optional ingredients, small amounts of seasoning and separately listed side dishes are excluded. For imprecise entries, the amounts below and comparable reference products are assumed. For alternatives, the first listed ingredient is used. Cooking losses have not been measured.
Calculated estimate using the reference foods below. Substitute products, item weights and consumed fractions are assumptions. Ordinary cooking oil and marinades are counted in full; frying oil, coatings, bones and whole roasts use the stated factors. The higher serving count is used for ranges. Actual product values and cooking losses have not been measured.
Ingredient amounts for the whole recipe; linked reference names retain the source language
- 140 g teff flour (1 US cup according to product instructions) · ≈ 140 g · Assumed quantity / reference product
Teff flour (MT:05.482) - 355 ml water (1½ US cups) · ≈ 355 g · Assumed quantity / reference product
Trinkwasser (N110000)
Not included in the base calculation
- ½ tsp salt · Salt or small seasoning amount; no salt/micronutrient calculation
Matvaretabellen: Mattilsynet · Santa Maria
Food data: Max Rubner-Institut, BLS 4.0 (2025), CC BY 4.0. Calculated and rounded for this recipe. BLS 4.0 · CC BY 4.0
Ingredients
- 140 g teff flour (1 US cup according to product instructions)
- 355 ml water (1½ US cups)
- ½ tsp salt
Instructions
- Mix the flour, water and salt in a clean, sealable container until there are no lumps. Cover and leave to soak in the refrigerator immediately for at least 8 hours and a maximum of 48 hours.
- This home version uses the source's controlled cold steeping time, no wild starter and no warm fermentation. Do not try dough raw. Only remove the portion you need and keep the remaining dough refrigerated.
- Preheat a non-stick pan over medium heat. Pour in the mixed dough in a thin spiral pattern. Cook until bubbles form and the surface is consistently dry and no longer doughy, about 3-4 minutes.
- Carefully lift out the flatbread. Serve warm or allow to cool before stacking. To Doro what enough; The traditional sour taste is not promised here.
Tips
- Conscious refrigerator home variant instead of unsecured home fermentation. The US cup quantities are converted to grams/milliliter; no own cooking test.
- Nicolaus says: "The messy kitchen does the tasting. Generously."
