Injera, a staple of Ethiopian cuisine, is more than just a bread; it's a cultural icon and an integral part of Ethiopian dining traditions. Made from teff flour, a nutrient-rich grain indigenous to Ethiopia, injera boasts a unique texture and flavor profile that sets it apart. This spongy, slightly sour flatbread serves as both a vessel and an accompaniment to a variety of savory stews and dishes, such as wats (spicy stews), tibs (sauteed meats), and vegetarian fare. Its porous texture makes it perfect for soaking up the rich flavors of these dishes, while its tangy taste adds depth to every bite. Traditionally prepared through a fermentation process that can take up to several days, injera embodies the patience and culinary craftsmanship of Ethiopian cuisine. Whether enjoyed at a communal meal with friends and family or sampled in Ethiopian restaurants around the globe, injera offers a taste of Ethiopia's rich culinary heritage that's sure to leave a lasting impression.

Here's a traditional recipe for making injera, the sourdough flatbread from Ethiopia:


  • 2 cups teff flour
  • 1 1/2 cups water (plus more for thinning batter)
  • 1/2 teaspoon baking soda
  • Pinch of salt


Prepare the Batter: In a large mixing bowl, combine the teff flour and water. Stir until well combined to form a thick batter. Cover the bowl loosely with a clean cloth and let it sit at room temperature for at least 24 to 48 hours. This fermentation process allows the batter to develop a slightly sour flavor.

Check the Batter: After the fermentation period, uncover the bowl and check the consistency of the batter. It should have a slightly thick, pancake-like consistency. If it's too thick, you can thin it out by gradually adding a little water until you reach the desired consistency.

Add Baking Soda: Once you've achieved the right consistency, stir in the baking soda and a pinch of salt. Mix well to ensure the baking soda is evenly distributed throughout the batter.

Preheat the Pan: Heat a non-stick skillet or injera pan over medium heat. You can lightly grease the pan with oil if needed, although traditionally, injera is cooked without oil.

Cook the Injera: Pour a ladleful of the batter onto the hot pan, swirling it around quickly to spread it out into a thin, circular shape. The injera should be about 1/4 inch thick.

Cover and Cook: Cover the pan with a lid and let the injera cook for about 2-3 minutes, or until bubbles form on the surface and the edges start to lift slightly.

Check for Doneness: Carefully lift the edge of the injera with a spatula to check if it's done. The bottom should be lightly golden brown, and the surface should be dry to the touch.

Remove and Serve: Once done, use a spatula to transfer the injera to a plate. Repeat the process with the remaining batter, stacking the injera on top of each other as you cook.

Serve with Stews: Injera is traditionally served with various stews and dishes such as wats (spicy stews), tibs (sauteed meats), and vegetarian dishes. Tear off pieces of injera and use them to scoop up the stews, enjoying the unique flavors and textures of Ethiopian cuisine.

Enjoy: Serve the injera warm and enjoy it as a delicious base for your favorite Ethiopian dishes!

Note: If you can't find teff flour, you can try substituting it with a mixture of other gluten-free flours such as buckwheat or sorghum flour, although the flavor and texture may vary slightly. Additionally, adjust the amount of water as needed to achieve the desired consistency of the batter.

Nutritional Values:

Here are the approximate nutritional values for the ingredients used in making Ethiopian injera, based on standard serving sizes:

Teff Flour (1 cup, approximately 125g):

  • Calories: 510
  • Protein: 17g
  • Carbohydrates: 100g
  • Dietary Fiber: 13g
  • Fat: 3g
  • Iron: 30% DV
  • Calcium: 18% DV
  • Magnesium: 50% DV
  • Phosphorus: 60% DV


  • Rich source of protein, essential for muscle repair and growth.
  • High in dietary fiber, promoting digestive health and regularity.
  • Contains iron, crucial for oxygen transport in the body and preventing anemia.
  • Good source of calcium, important for bone health and muscle function.
  • Provides magnesium, necessary for over 300 biochemical reactions in the body.
  • Contains phosphorus, essential for bone and teeth health, as well as energy metabolism.

Water (1 cup, approximately 240g):

  • Calories: 0
  • No significant nutritional value.


  • Essential for hydration and maintaining bodily functions.
  • Supports digestion, nutrient absorption, and waste elimination.
  • Helps regulate body temperature and prevent dehydration.
  • Facilitates the transport of nutrients and oxygen throughout the body.
  • Aids in joint lubrication and cushioning.
  • Promotes healthy skin, hair, and overall cellular function.

Baking Soda (1 teaspoon, approximately 4.6g):

  • Calories: 0
  • Sodium: 1250mg


  • Acts as a leavening agent, helping dough rise and become light and fluffy.
  • Balances pH levels, aiding in digestion and neutralizing acidity.
  • Can alleviate heartburn and indigestion when consumed in appropriate amounts.
  • Used as a cleaning agent for household purposes due to its abrasive and deodorizing properties.

Salt (1 pinch, approximately 1.5g):

  • Calories: 0
  • Sodium: 580mg


  • Enhances flavor and taste perception in food.
  • Regulates fluid balance and electrolyte levels in the body.
  • Necessary for nerve and muscle function.
  • Supports proper hydration by maintaining water balance.
  • Essential for adrenal gland function and hormone production.
  • Can help preserve food and prevent spoilage.

Please note that these values are approximate and may vary based on factors such as brand, preparation method, and specific product variations. Additionally, the nutritional content of the finished injera will depend on the portion size and any additional ingredients or toppings used.


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