Teff: The Gluten-Free Grain You Haven’t Tried

….yet– but you should!  Bored of pasta, quinoa, brown rice, oats and amaranth?     Looking for something new, delicious and nutritious to add to your pantry?  It’s time to try teff.  Teff is one of the tiniest grains in the world and it is grown and eaten as a staple food in Ethiopia.  The little grains of teff are  ground into a flour, fermented and made into a sourdough flat bread.  If you go to Ethiopian restaurants you will always have this teff bread (called injera) served with your meal.  Instead of utensils, you break off pieces of the flat bread to scoop up your food.  Fun!   Teff is a good source of protein, fiber and several minerals, particularly iron.

This brown teff by Shiloh Farms is the only way I have ever seen it available for purchase in stores.   It can be found at Whole Foods Market.  According to the nutrition facts panel on the bag, per 1/4 cup serving teff has:

  • 160 calories
  • 1 g fat
  • 5 g protein
  • 6 g fiber
  • 20% daily value for iron
  • 8% daily value for calcium

To cook, add one part teff to three parts water in a saucepan and stir.                                      Bring to a boil, reduce heat and simmer covered for about 15 minutes.

You can eat it as a breakfast grain like you would oatmeal.  Top with fruit and nuts.

Or use it as an accompaniment to veggies served with a tahini or peanut sauce.

Have you ever eaten teff?                                                                                                              What do you think of it? I love it occasionally, but quinoa remains my go-to grain (ok, technically it’s a seed)!

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