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Traditional 100% Teff Ethiopian Injera

A traditional, spongy, and sour Ethiopian flatbread made entirely from teff flour. This recipe utilizes a multi-day natural fermentation process to develop its signature tangy flavor and the iconic porous 'eyes' (ayen) perfect for scooping up stews.

Prep 30 min Cook 30 min Total 97h Level Advanced

Serves 8

Ingredients

Fermentation Starter (Day 1)

3 cups Teff flour — Brown or ivory teff flour
4 cups Filtered water — Room temperature, free of chlorine (chlorine can kill wild yeast)

The Absit (Day 4 or 5)

0.5 cup Fermented batter — Taken from the main fermentation bowl
1 cup Water — For boiling the absit

Final Batter Additions

1 teaspoon Salt — To taste
0.5 cup Warm water (optional) — As needed to thin the batter

Instructions

Day 1: In a large glass or ceramic bowl, whisk together the teff flour and 4 cups of filtered water until completely smooth. Cover loosely with a clean kitchen towel or cheesecloth. Store in a draft-free place at room temperature to begin fermentation.
~10 min
Do not use a metal bowl or utensils for the long fermentation, as it can react with the wild sourdough cultures.
Days 2-3: Let the batter sit undisturbed. You will notice it separating, with a layer of dark liquid forming on top, and small bubbles indicating yeast activity. On day 3, gently pour off the dark liquid on top, and replace it with an equal amount of fresh filtered water. Stir well with a wooden spoon, cover, and let sit.
~5 min
The liquid on top protects the batter from mold. A mildly sour, earthy smell is normal and desired.
Day 4 (Making the Absit): This crucial step creates the spongy texture. Bring 1 cup of water to a boil in a small saucepan. Scoop out 1/2 cup of the fermented batter from your bowl and whisk it into the boiling water. Cook, stirring constantly, for about 3-5 minutes until the mixture thickens into a gelatinous paste. Remove from heat and let it cool to room temperature.
~15 min
The Absit acts as a dough enhancer, gelatinizing the starches to trap the gas bubbles during cooking.
Day 4 (Mixing): Once the Absit is completely cool, whisk it back into the main bowl of fermented batter until well incorporated. Cover and let it sit for another 12-24 hours. The batter should become very bubbly and active.
~5 min
Make sure the absit is completely cool so you don't kill the wild yeast in the main bowl.
Day 5 (Cooking): Stir the salt into the batter. The consistency should be thin, like crepe batter. If it's too thick, add warm water a tablespoon at a time. Heat your Mitad or a large non-stick skillet over medium-high heat until a drop of water sizzles and immediately evaporates.
~5 min
Proper batter consistency is key to getting the characteristic 'eyes' (holes) on the surface.
Using a ladle, pour the batter onto the hot pan in a continuous spiral, starting from the outside edge and working your way to the center. Do not spread the batter with a tool; let it flow naturally.
~1 min
Aim for a thickness between a crepe and a pancake.
Allow it to cook uncovered for 30 to 60 seconds until bubbles form and pop all over the surface. Once the edges begin to dry, place a tight-fitting lid on the pan to trap the steam. Cook for an additional 1-2 minutes.
~3 min
Injera is only cooked on one side. The steam cooks the top layer.
Remove the lid. The injera is done when the top is completely dry and spongy, and the edges have lifted slightly from the pan. Carefully remove the injera using a flat traditional basket or a large flexible spatula, transferring it to a clean towel to cool. Wipe the pan clean and repeat with the remaining batter.
~1 min
Do not stack the injera until they are completely cool, or they will stick together.

Nutrition

160

Calories

Protein (g)

Carbs (g)

Fat (g)

Sat. Fat (g)

Fiber (g)

Sugar (g)

290

Sodium (mg)

Cholesterol (mg)

Equipment

Large non-metallic mixing bowl
Wooden spoon
Whisk
Small saucepan
Mitad (traditional Ethiopian griddle), large crepe maker, or large non-stick skillet with a tight-fitting lid
Ladle

Tips & Storage

Temperature matters: Fermentation will take longer in a cool kitchen and faster in a warm one. Adjust your timeline based on the smell and bubble activity.
If your first injera doesn't have enough 'eyes', your batter might be too thick (add a little water) or your pan might not be hot enough.
Never flip injera! It is meant to be cooked on one side only to preserve the porous top, which absorbs the sauces of the stews it is served with.
Storage: Stack completely cooled injera with parchment paper between them to prevent sticking. Store wrapped in a clean towel inside a plastic bag in the refrigerator for up to a week. They can also be frozen for up to 2 months. Reheat gently in the microwave or a steamer.