Have You Tried Teff?

Learn more about this lesser-known grain

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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 .

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