Mediterranean Diet Friendly Injera
Injera is one of those ancient, living breads that rewards patience — and the payoff is a soft, spongy flatbread with a gentle tang that makes every bite feel like an event. Made from just teff flour, water, yeast, and salt, this recipe is beautifully aligned with a whole-grain, plant-forward way of eating, leaning on a single nutrient-dense ingredient that has been a dietary cornerstone in the Horn of Africa for centuries. Teff is naturally rich in fiber and minerals, which makes it a standout choice for anyone prioritizing wholesome, minimally processed foods. The 48-hour fermentation is where the magic happens — the batter develops that signature sour complexity and those iconic bubbled "eyes" that give injera its unmistakable texture. Cooking it in a single layer without flipping keeps the process approachable, even if it feels a little unfamiliar the first time. Serve it as a base for stews, roasted vegetables, or legume dishes and let it do double duty as both utensil and bread. It's the kind of recipe that quietly becomes a staple once you realize how few ingredients stand between you and something this satisfying.
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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.
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