Teff Grain: What It Is, What It Tastes Like and How to Use It
Explore teff grain, its flavor and Ethiopian and Eritrean food traditions, and learn how to prepare it.
Teff is a tiny cereal grain with a gently sweet, nutty flavor. It is closely associated with food traditions in Ethiopia and Eritrea, where teff flour is used for injera, the soft, tangy flatbread served with many meals. The whole grain also makes a comforting porridge.
The seeds are exceptionally small—less than a millimeter across. Open a packet carefully, unless you'd like to spend some quality time getting to know your kitchen floor.
Whole teff versus teff flour
Whole teff is the small grain itself. Simmer it in liquid and it thickens into a soft, spoonable porridge. Teff flour is ground grain; it is used in injera and can be added to other baked foods. The two forms don't substitute directly in a recipe: check whether the instructions call for grain or flour.
Injera is traditionally made with a fermented batter, giving it its characteristic tang. Recipes and commercial products differ, however, and some breads sold as injera contain other grains. Check the ingredients if that matters to you.
What does teff taste like?
Teff has a mild sweetness and toasted, nutty notes. The Whole Grains Council describes hints of hazelnut and cocoa. In porridge, its tiny grains make a thick texture rather than the separate, fluffy grains you'd expect from rice or quinoa.
Try it with dates, nuts and a little cinnamon for breakfast, or with savory vegetables and a drizzle of olive oil. It can also thicken a soup or stew. Start with a modest portion: a spoonful goes a long way toward changing the texture.
How do you cook whole teff?
The Whole Grains Council suggests 1 part teff to 3 parts water by volume, simmered for about 20 minutes, as a starting point. Bring the liquid to a boil, add the grain, reduce to a gentle simmer and stir from time to time to prevent sticking. Taste for tenderness and add a splash more liquid if you want a looser porridge.
Check the product's directions, and use a recipe designed for teff when making injera: cooking the whole grain as porridge is a different preparation from fermenting flour into a batter.
Is teff gluten-free?
Teff itself is naturally gluten-free. If you need to avoid gluten, look for products labeled suitable for your needs and check prepared foods such as injera for added wheat or other gluten-containing ingredients.
Can you use amaranth instead?
Amaranth is another small seed that cooks into a creamy porridge, so it can be a useful alternative in a breakfast bowl. Its flavor and exact liquid needs differ, and it is not a direct replacement for teff flour in injera. Follow an amaranth recipe for the cooking method.