Injera

Good nutritional profile

Ethiopian spongy sourdough flatbread made from fermented teff flour.

Injera — photo 1

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.

Macronutrients Distribution

Protein: 5.5g (15.0%)
Fat: 1.2g (3.3%)
Carbs: 30g (81.7%)
Fiber: 3.3g

Basic Nutritional Info

NutrientValueDV
Protein5.5g9.8%
Fat1.2g1.7%
Carbs30g10.0%
Simple Sugars10.5gEstimate
Complex Carbs16.2gEstimate
Fiber3.3g13.2%
Water62g2.5%
Calories1556.9%

Glycemic Index

Low (0-55) Medium (56-69) High (70+)
79

Click to view full GI ranking →

Fatty Acids Composition

Fatty AcidAmountUnitDV
Saturated0.23g1.1%
Monounsaturated0.3g1.2%
Polyunsaturated0.59g4.5%
Omega-30.177gEstimate
Omega-60.413gEstimate
Trans0g0.0%

Antioxidants

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.

CompoundAmountUnit
Vitamin E0.05mg
Selenium1.83mcg

Vitamins

VitaminAmountUnitDV
vitamin A0mcg0.0%
vitamin B10.122mg10.2%
vitamin B20.095mg7.3%
vitamin B31.19mg7.4%
vitamin B60.15mg8.8%
vitamin B918mcg4.5%
vitamin B120mcg0.0%
vitamin C0mg0.0%
vitamin D0 (0 IU)mcg0.0%
vitamin E0.048mg0.3%
vitamin K1.12mcg0.9%

Minerals

MineralAmountUnitDV
calcium77.1mg7.7%
iron3.17mg17.6%
magnesium77.2mg19.3%
phosphorus178mg25.4%
potassium177mg6.8%
sodium105mg4.6%
zinc1.52mg13.8%
copper0.344mg38.2%
manganese3.84mg167.0%
selenium1.83mcg3.3%

Essential Amino Acids

Amino AcidAmountUnitDVDIAAS
Histidine 125mg17.9%82%
Isoleucine 208mg14.9%73%
Leucine 444mg16.3%77%
Lysine limiting156mg7.4%34%
Methionine 276mg26.3%127%
Phenylalanine 480mg27.4%123%
Threonine 212mg20.2%89%
Tryptophan 58mg20.7%93%
Valine 285mg15.7%75%

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Baked Difficulty: Hard Servings: 8 Total: 50 min

Ingredients

  • Teff flour (ivory or brown) 500 g
  • Lukewarm water, for the batter 750 ml
  • Ersho (liquid starter from a previous batch), or 1/4 tsp dry yeast in 60 ml water 60 ml
  • Water, for the absit 250 ml
  • Salt 1/2 tsp
  • Vegetable oil, for wiping the pan 1 tbsp
Prep
20 min
Cook
30 min

Instructions

  1. 1

    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.

  2. 2

    Pour off the yellowish liquid that collects on top (about 150 ml) and stir the batter well.

  3. 3

    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.

  4. 4

    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.

  5. 5

    Heat a large nonstick pan or mitad over medium-high heat and wipe it lightly with an oiled paper towel.

  6. 6

    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.

  7. 7

    Slide each injera onto a cloth to cool without stacking until they stop steaming, then serve with wat stews spooned on top.