Good nutritional profile
Ethiopian spongy sourdough flatbread made from fermented teff flour.
Injera is the spongy, slightly sour flatbread of Ethiopia and Eritrea, made from a teff flour batter fermented for 2-3 days and cooked on one side on a large griddle; it serves as plate and utensil for stews. One 150 g injera has about 230 kcal, 8 g protein, 5 g fiber and nearly 5 mg iron from whole-grain teff, with under 2 g fat. Versions made outside Ethiopia often add wheat or barley flour, which contains gluten.
| Nutrient | Value | DV |
|---|---|---|
| Protein | 5.5g | 9.8% |
| Fat | 1.2g | 1.7% |
| Carbs | 30g | 10.0% |
| Simple Sugars | 10.5g | Estimate |
| Complex Carbs | 16.2g | Estimate |
| Fiber | 3.3g | 13.2% |
| Water | 62g | 2.5% |
| Calories | 155 | 6.9% |
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| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 0.23 | g | 1.1% |
| Monounsaturated | 0.3 | g | 1.2% |
| Polyunsaturated | 0.59 | g | 4.5% |
| Omega-3 | 0.177 | g | Estimate |
| Omega-6 | 0.413 | g | Estimate |
| Trans | 0 | g | 0.0% |
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin E | 0.05 | mg |
| Selenium | 1.83 | mcg |
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 0 | mcg | 0.0% |
| vitamin B1 | 0.122 | mg | 10.2% |
| vitamin B2 | 0.095 | mg | 7.3% |
| vitamin B3 | 1.19 | mg | 7.4% |
| vitamin B6 | 0.15 | mg | 8.8% |
| vitamin B9 | 18 | mcg | 4.5% |
| vitamin B12 | 0 | mcg | 0.0% |
| vitamin C | 0 | mg | 0.0% |
| vitamin D | 0 (0 IU) | mcg | 0.0% |
| vitamin E | 0.048 | mg | 0.3% |
| vitamin K | 1.12 | mcg | 0.9% |
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 77.1 | mg | 7.7% |
| iron | 3.17 | mg | 17.6% |
| magnesium | 77.2 | mg | 19.3% |
| phosphorus | 178 | mg | 25.4% |
| potassium | 177 | mg | 6.8% |
| sodium | 105 | mg | 4.6% |
| zinc | 1.52 | mg | 13.8% |
| copper | 0.344 | mg | 38.2% |
| manganese | 3.84 | mg | 167.0% |
| selenium | 1.83 | mcg | 3.3% |
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 125 | mg | 17.9% | 82% |
| Isoleucine | 208 | mg | 14.9% | 73% |
| Leucine | 444 | mg | 16.3% | 77% |
| Lysine limiting | 156 | mg | 7.4% | 34% |
| Methionine | 276 | mg | 26.3% | 127% |
| Phenylalanine | 480 | mg | 27.4% | 123% |
| Threonine | 212 | mg | 20.2% | 89% |
| Tryptophan | 58 | mg | 20.7% | 93% |
| Valine | 285 | mg | 15.7% | 75% |
Values per 100 g
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In a large bowl, whisk the teff flour with the lukewarm water and the ersho or yeast mixture into a smooth, thin batter, cover loosely and leave at room temperature (20-25C) for 2-3 days until bubbly and sour.
Pour off the yellowish liquid that collects on top (about 150 ml) and stir the batter well.
For the absit, bring the 250 ml of water to a boil in a small pan, whisk in 1 cup (240 ml) of the batter and cook for 2-3 minutes, stirring, until it thickens like porridge.
Let the absit cool until lukewarm, stir it back into the batter with the salt and leave for 30-60 minutes until bubbles rise again; the batter should be as thin as crepe batter.
Heat a large nonstick pan or mitad over medium-high heat and wipe it lightly with an oiled paper towel.
Pour a ladle of batter in a spiral from the edge to the center to cover the pan thinly, wait until holes appear over the surface, then cover and cook for 1-2 minutes, until the top is dry and the edges lift; do not flip.
Slide each injera onto a cloth to cool without stacking until they stop steaming, then serve with wat stews spooned on top.