GERD Friendly Injera
Injera is one of those breads that feels almost magical — thin, spongy, and dotted with those signature little "eyes" that make it perfect for scooping up stews and sauces. This version keeps things beautifully simple, relying on just teff flour, water, a pinch of yeast, and salt, which means there are no hidden triggers lurking in a long ingredient list. Teff is a naturally mild, whole-grain flour that tends to be gentler on a sensitive digestive system than many other grains, making it a surprisingly smart choice for people managing reflux. The 48-hour fermentation process does a lot of the heavy lifting here — it develops that characteristic tang while also breaking down the batter in a way that can make it easier to digest. Cooking the injera in a hot nonstick skillet without flipping keeps the process low-fuss, and the result is a soft, pliable flatbread that pairs beautifully with low-acid stews or roasted vegetables. Once you see those bubbles rise and the edges curl away from the pan, you'll understand why this bread has been a staple for generations.
About FigFig is a food discovery app that helps you find foods and recipes that fit your dietary needs. Whether you have food allergies, intolerances, or follow a specific diet, Fig makes it easy to eat with confidence.
Learn more →Ingredients
6 servings
- 2 cups teff flour
- 2 ½ cups water, divided (plus more as needed)
- ¼ tsp active dry yeast
- ½ tsp salt
Instructions
- 1
Whisk together the teff flour, 2 cups of the water, and the yeast in a large mixing bowl until smooth and no dry flour remains. The batter will be thick at this stage, similar to a dense pancake batter.
- 2
Cover the bowl loosely with a clean kitchen towel or plastic wrap and leave at room temperature for 48 hours, until the batter smells pleasantly sour and small bubbles are visible on the surface. Stir once or twice a day.
Want the full recipe?
Create a Fig account for step-by-step instructions, access to our full recipe library, and more!