Have You Tried Teff?

Learn more about this lesser-known grain
Related To:
515081876

515081876

Photo by: marekuliasz ©marekuliasz

marekuliasz, marekuliasz

You know you should get a variety of whole grains in your diet. But it’s easy to get stuck in a quinoa rut if you don’t make an effort to seek out new-to-you whole grains. This article tells you everything you need to know about teff, a tiny whole grain that’s popular in Ethiopian cuisine.

What Is It?

Teff is a small, gluten-free grain, about the size of a poppy seed. It comes in different colors and has a mild, nutty flavor. It’s a staple grain in Ethiopia, where it’s ground into flour to make injera, a spongy, pancake-like fermented bread.

What Are Its Nutritional Benefits?

Teff is a really nutritious whole grain. A cup of cooked teff has 7 grams of fiber, 10 grams of protein and the following vitamins and minerals:

Magnesium, 32% DV
Thiamine, 31% DV
Phosphorus, 30% DV
Iron, 28% DV
Zinc, 19% DV
Calcium, 12% DV
Folate, 11% DV
Niacin, 11% DV
Vitamin B-6, 12% DV
How Do I Use It?

In addition to using teff flour to make injera, you can use it in other gluten-free baked goods, such as this Irish Soda Bread or these Brownies.

The whole grain can also be boiled or steamed like rice as a side dish, or added to porridge or stew.

Kerri-Ann Jenning is a registered dietitian who writes on food and health trends. Find more of her work at  kerriannjennings.com   or follow her on Twitter  @kerriannrd   or  Facebook .

Keep Reading

Next Up

Have You Tried?... Gluten-Free Flours

Whether you need to steer clear of gluten because of an allergy or just like to experiment in the kitchen, there are plenty of choices beyond good old wheat. Mix things up with these flour alternatives.

Gluten-Free 101

From pantry must-haves to ingredients to watch out for, here are the basics of going without gluten.

Gluten-Free Glossary

A glossary of gluten-free flours.

Food Network Apps

In the Kitchen

Get over 70,000 FN recipes on all your mobile devices.

Facebook Messenger

Ask our bot for recipes, meal ideas and daily food trivia.

Amazon Echo

Just say "Alexa, enable Food Network skill" to get started.