18 Nutritious Teff Recipes Delicious

Discover the power-packed, tiny grain that’s taking the health world by storm—teff! Whether you’re a seasoned home cook or just starting to explore nutritious alternatives, our roundup of 18 Nutritious Teff Recipes is your golden ticket to delicious, wholesome meals. From cozy breakfast bowls to hearty dinners, these recipes promise to delight your taste buds while keeping things simple and satisfying. Let’s dive into the world of teff and transform your meals today!

Teff Pancakes with Honey Drizzle

Whisking together the ancient grain’s nutty essence with the golden sweetness of honey, these Teff Pancakes with Honey Drizzle offer a breakfast that’s both nourishing and indulgent. Perfect for a leisurely morning, they bring a touch of elegance to your table with their rich flavors and delicate texture.

Ingredients

• 1 cup finely ground teff flour
• 1 tbsp pure vanilla extract
• 2 farm-fresh eggs, lightly beaten
• 1 cup buttermilk, creamy and tangy
• 1 tbsp baking powder
• 1/2 tsp sea salt, finely ground
• 2 tbsp unsalted butter, melted and slightly cooled
• 1/4 cup wildflower honey, for drizzling

Instructions

1. In a large mixing bowl, combine the teff flour, baking powder, and sea salt, whisking to ensure an even distribution.
2. Create a well in the center of the dry ingredients and pour in the lightly beaten eggs, buttermilk, and vanilla extract. Gently fold the mixture until just combined, being careful not to overmix.
3. Heat a non-stick skillet over medium heat (350°F) and brush lightly with a portion of the melted butter.
4. Pour 1/4 cup of the batter onto the skillet for each pancake, cooking until bubbles form on the surface and the edges look set, about 2-3 minutes.
5. Flip the pancakes carefully and cook for an additional 1-2 minutes, or until golden brown and cooked through.
6. Transfer the pancakes to a warm plate and repeat with the remaining batter, brushing the skillet with more butter as needed.
7. Drizzle the warm pancakes generously with wildflower honey before serving.

Fluffy yet hearty, these teff pancakes boast a delightful contrast between their earthy depth and the honey’s floral sweetness. Serve them stacked high with a dollop of Greek yogurt and a sprinkle of toasted nuts for an extra layer of texture and flavor.

Savory Teff Porridge with Mushrooms

Lusciously creamy and deeply flavorful, this Savory Teff Porridge with Mushrooms is a testament to the beauty of simple ingredients transformed into something extraordinary. Perfect for a cozy morning or a comforting dinner, it’s a dish that invites you to savor each spoonful.

Ingredients

• 1 cup whole grain teff, rinsed and drained
• 3 cups homemade vegetable stock, rich and aromatic
• 2 tablespoons unsalted butter, creamy and golden
• 1 cup cremini mushrooms, thinly sliced and earthy
• 1 small yellow onion, finely diced and sweet
• 2 cloves garlic, minced and pungent
• 1 teaspoon fresh thyme leaves, fragrant and slightly lemony
• 1/2 teaspoon sea salt, finely ground
• 1/4 teaspoon freshly ground black pepper, bold and spicy
• 1/4 cup grated Parmesan cheese, sharp and nutty

Instructions

1. In a medium saucepan, melt the unsalted butter over medium heat until it’s frothy and aromatic, about 1 minute.
2. Add the finely diced yellow onion and sauté until translucent and slightly golden, stirring occasionally, about 5 minutes.
3. Stir in the minced garlic and fresh thyme leaves, cooking until fragrant, about 30 seconds.
4. Add the thinly sliced cremini mushrooms and cook until they’re tender and have released their moisture, about 5 minutes.
5. Pour in the rinsed whole grain teff and toast it with the mushroom mixture for 2 minutes, stirring constantly to enhance its nutty flavor.
6. Slowly add the rich homemade vegetable stock, sea salt, and freshly ground black pepper, stirring to combine.
7. Bring the mixture to a gentle boil, then reduce the heat to low, cover, and simmer for 20 minutes, or until the teff is tender and the porridge has thickened.
8. Remove from heat and stir in the grated Parmesan cheese until it’s melted and fully incorporated.
9. Let the porridge sit, covered, for 5 minutes to allow the flavors to meld together beautifully.

Fluffy and rich, this porridge boasts a delightful contrast between the creamy teff and the umami-packed mushrooms. Serve it topped with an extra sprinkle of Parmesan and a drizzle of truffle oil for an indulgent twist.

Teff and Banana Bread

Lusciously moist and subtly sweet, this Teff and Banana Bread combines the earthy depth of teff flour with the natural sweetness of ripe bananas, creating a loaf that’s as nutritious as it is indulgent.

Ingredients

• 1 1/2 cups finely ground teff flour
• 3 overripe bananas, mashed to a smooth consistency
• 1/2 cup rich, dark honey
• 1/4 cup melted, unrefined coconut oil
• 2 farm-fresh eggs, lightly beaten
• 1 tsp pure vanilla extract
• 1 tsp baking soda
• 1/2 tsp finely ground sea salt
• 1/2 cup chopped walnuts, for a crunchy texture

Instructions

1. Preheat your oven to 350°F (175°C) and lightly grease a 9×5 inch loaf pan with coconut oil.
2. In a large mixing bowl, combine the mashed bananas, honey, melted coconut oil, eggs, and vanilla extract, whisking until smooth.
3. Gently fold in the teff flour, baking soda, and sea salt, mixing just until the dry ingredients are incorporated to avoid overmixing.
4. Stir in the chopped walnuts, distributing them evenly throughout the batter.
5. Pour the batter into the prepared loaf pan, smoothing the top with a spatula for an even bake.
6. Bake for 50-60 minutes, or until a toothpick inserted into the center comes out clean and the top is golden brown.
7. Allow the bread to cool in the pan for 10 minutes, then transfer to a wire rack to cool completely.

Perfectly balanced in flavor, this Teff and Banana Bread offers a tender crumb with a delightful crunch from the walnuts. Serve it warm with a drizzle of honey or toasted with a smear of almond butter for a wholesome breakfast or snack.

Gluten-Free Teff Pizza Crust

Unveiling a masterpiece of gluten-free baking, this Teff Pizza Crust combines the earthy, nutty flavors of teff flour with a delightfully crisp texture, offering a sophisticated base for your favorite toppings.

Ingredients

• 1 1/2 cups finely ground teff flour, with its deep, molasses-like sweetness
• 1/2 cup warm water (110°F), to activate the yeast perfectly
• 1 tsp active dry yeast, for a light, airy rise
• 1 tbsp rich extra virgin olive oil, adding a smooth, fruity note
• 1/2 tsp sea salt, to enhance the natural flavors
• 1 tsp raw honey, for a subtle, balancing sweetness

Instructions

1. In a small bowl, combine the warm water and honey, stirring until the honey dissolves. Sprinkle the yeast over the top and let sit for 5 minutes, or until frothy, indicating the yeast is active.
2. In a large mixing bowl, whisk together the teff flour and sea salt. Make a well in the center and pour in the yeast mixture and olive oil.
3. Stir the mixture with a wooden spoon until a sticky dough forms. Tip: If the dough feels too dry, add water one tablespoon at a time until the desired consistency is achieved.
4. Transfer the dough to a lightly floured surface and knead for 3 minutes, or until smooth. The dough will be more delicate than traditional wheat dough, so handle with care.
5. Place the dough in a greased bowl, cover with a damp cloth, and let rise in a warm place for 1 hour, or until doubled in size. Tip: For an optimal rise, ensure your kitchen is free of drafts.
6. Preheat your oven to 425°F and lightly grease a pizza pan or baking sheet.
7. Gently press the dough into your prepared pan, shaping it into a 12-inch circle. For a crispier crust, press the edges slightly thicker than the center.
8. Bake for 10 minutes before adding your toppings, then return to the oven for an additional 10-15 minutes, or until the edges are golden and crisp. Tip: Pre-baking the crust ensures it holds up under the weight of toppings without becoming soggy.

Just out of the oven, this Teff Pizza Crust boasts a satisfying crunch with a tender interior, its inherent sweetness playing beautifully against savory toppings. Try it with a drizzle of truffle oil and a sprinkle of arugula for an elegant finish.

Teff Chocolate Chip Cookies

Zesty and innovative, these Teff Chocolate Chip Cookies blend the earthy depth of teff flour with the classic comfort of chocolate chips, creating a treat that’s both nutritious and indulgent. Perfect for those seeking a gluten-free option without sacrificing flavor or texture.

Ingredients

• 1 cup finely ground teff flour, for a nutty, rich base
• 1/2 cup unsalted butter, softened to room temperature for creamy consistency
• 3/4 cup packed dark brown sugar, for a deep, molasses-like sweetness
• 1 large farm-fresh egg, to bind the ingredients with a velvety texture
• 1 teaspoon pure vanilla extract, for aromatic warmth
• 1/2 teaspoon baking soda, to ensure a light, airy rise
• 1/4 teaspoon fine sea salt, to balance the sweetness
• 1 cup semi-sweet chocolate chips, for melty, chocolatey pockets

Instructions

1. Preheat your oven to 350°F (175°C) and line a baking sheet with parchment paper for easy cleanup.
2. In a large mixing bowl, cream together the softened unsalted butter and dark brown sugar until light and fluffy, about 3 minutes, to incorporate air for a tender cookie.
3. Beat in the farm-fresh egg and pure vanilla extract until fully combined, ensuring a smooth, homogenous mixture.
4. Whisk together the finely ground teff flour, baking soda, and fine sea salt in a separate bowl to evenly distribute the leavening agent.
5. Gradually add the dry ingredients to the wet mixture, mixing just until combined to avoid overworking the dough.
6. Fold in the semi-sweet chocolate chips evenly throughout the dough for consistent chocolate distribution.
7. Using a tablespoon, scoop the dough onto the prepared baking sheet, spacing them 2 inches apart to allow for spreading.
8. Bake for 10-12 minutes, or until the edges are golden but the centers are still soft, for a perfect chewiness.
9. Let the cookies cool on the baking sheet for 5 minutes before transferring to a wire rack to cool completely, ensuring they set properly.

Nowhere else will you find such a harmonious blend of flavors and textures; these cookies boast a crisp edge with a chewy center, punctuated by bursts of chocolate. Serve them warm with a glass of cold almond milk for an unforgettable experience.

Ethiopian Injera Flatbread

Amid the vibrant tapestry of global cuisines, Ethiopian Injera Flatbread stands out with its unique, slightly tangy flavor and spongy texture, making it a perfect companion to a variety of stews and salads.

Ingredients

• 2 cups of finely ground teff flour, known for its nutty and earthy undertones
• 3 cups of lukewarm water, ideally between 100°F to 110°F to activate the fermentation
• 1/4 teaspoon of active dry yeast, for a subtle lift and texture
• 1/2 teaspoon of sea salt, to enhance the natural flavors of the teff

Instructions

1. In a large mixing bowl, combine the finely ground teff flour and lukewarm water, whisking until the mixture is smooth and free of lumps.
2. Stir in the active dry yeast and sea salt, ensuring they are fully incorporated into the batter.
3. Cover the bowl with a clean kitchen towel and let it ferment at room temperature for 24 to 48 hours, until the batter develops a slightly tangy aroma and bubbles form on the surface.
4. Heat a non-stick skillet or traditional mitad over medium heat, lightly greasing it with a dab of oil to prevent sticking.
5. Pour 1/2 cup of the batter onto the skillet, tilting it in a circular motion to spread the batter into a thin, even layer.
6. Cook the injera for about 2 minutes, or until the edges lift from the skillet and the surface is covered with small holes.
7. Remove the injera from the skillet and let it cool on a clean towel, stacking them as you go to keep them soft and pliable.

Best enjoyed fresh, Ethiopian Injera Flatbread offers a delightful contrast of textures—soft yet slightly chewy, with a hint of tanginess that complements spicy and savory dishes alike. Serve it as a base for your favorite Ethiopian stews or use it to scoop up vibrant salads for an authentic dining experience.

Teff Smoothie Bowl with Berries

Just as the morning sun casts its golden glow, our Teff Smoothie Bowl with Berries emerges as a vibrant, nutrient-packed canvas, ready to awaken your senses with its lush textures and harmonious blend of flavors.

Ingredients

• 1 cup frozen mixed berries (a medley of strawberries, blueberries, and raspberries)
• 1 ripe banana, peeled and sliced (for natural sweetness and creaminess)
• 1/4 cup teff flour (nutty and rich in protein)
• 1/2 cup almond milk (unsweetened, for a smooth consistency)
• 1 tbsp honey (raw and golden, for a touch of sweetness)
• 1/4 tsp vanilla extract (pure and aromatic)
• 2 tbsp granola (crunchy and toasted, for topping)
• 1 tbsp chia seeds (tiny but mighty, for an omega-3 boost)
• Fresh mint leaves (for a refreshing garnish)

Instructions

1. In a high-speed blender, combine the frozen mixed berries, sliced banana, teff flour, almond milk, honey, and vanilla extract. Blend on high for 45 seconds, or until the mixture is smooth and creamy. Tip: For a thicker consistency, add more teff flour one teaspoon at a time.
2. Pour the smoothie into a wide, shallow bowl, allowing room for toppings. Tip: The bowl’s width enhances the visual appeal and makes it easier to add toppings evenly.
3. Sprinkle the granola and chia seeds over the smoothie, creating a delightful contrast of textures. Tip: Toast the granola beforehand for an extra crunch and depth of flavor.
4. Garnish with fresh mint leaves for a pop of color and a refreshing aroma.

Creamy yet punctuated with the crunch of granola, this Teff Smoothie Bowl with Berries is a symphony of textures and flavors. Serve it with a drizzle of honey or a sprinkle of cinnamon for an extra layer of warmth and sweetness.

Teff and Kale Stuffed Peppers

Savory and wholesome, these Teff and Kale Stuffed Peppers are a vibrant celebration of flavors and textures, perfect for a nutritious weeknight dinner or a stylish addition to your next gathering.

Ingredients

• 4 large bell peppers, vibrant and firm
• 1 cup cooked teff, nutty and slightly earthy
• 2 cups kale, finely chopped and robust
• 1/2 cup feta cheese, crumbled and tangy
• 1/4 cup rich extra virgin olive oil
• 2 cloves garlic, minced and aromatic
• 1 tsp smoked paprika, warm and slightly sweet
• 1/2 tsp sea salt, finely ground
• 1/4 tsp freshly ground black pepper, bold and pungent

Instructions

1. Preheat your oven to 375°F (190°C) to ensure a perfectly cooked dish.
2. Slice the tops off the bell peppers and remove the seeds and membranes, creating a hollow cavity for the stuffing.
3. In a large mixing bowl, combine the cooked teff, chopped kale, crumbled feta cheese, minced garlic, smoked paprika, sea salt, and black pepper, mixing gently to distribute the flavors evenly.
4. Drizzle the extra virgin olive oil over the mixture, tossing lightly to coat the ingredients, enhancing the dish’s richness.
5. Stuff each bell pepper with the teff and kale mixture, packing it gently to fill the cavity completely.
6. Place the stuffed peppers in a baking dish and cover with aluminum foil to keep them moist during cooking.
7. Bake in the preheated oven for 25 minutes, then remove the foil and bake for an additional 10 minutes to lightly brown the tops.
8. Let the peppers rest for 5 minutes before serving to allow the flavors to meld beautifully.

Fluffy teff and tender kale come together in a harmonious blend, encased in sweet, roasted peppers for a dish that’s as pleasing to the palate as it is to the eye. Serve atop a bed of wild rice or alongside a crisp green salad for a complete meal.

Teff Flour Tortillas

Nestled within the heart of wholesome baking, Teff Flour Tortillas offer a gluten-free alternative that doesn’t compromise on flavor or texture. These tortillas, with their subtly nutty essence and tender pliability, are a testament to the versatility of teff flour, inviting both traditional and innovative fillings.

Ingredients

• 1 1/2 cups finely ground teff flour, with its earthy aroma
• 1/2 cup warm water (110°F), to activate the dough
• 1/4 cup rich extra virgin olive oil, for a smooth texture
• 1/2 tsp sea salt, finely ground to enhance flavors

Instructions

1. In a large mixing bowl, combine the finely ground teff flour and sea salt, whisking to ensure even distribution.
2. Gradually add the warm water and rich extra virgin olive oil to the dry ingredients, stirring continuously to form a cohesive dough. Tip: The dough should feel slightly tacky but not sticky; adjust with a teaspoon of water or flour as needed.
3. Divide the dough into 8 equal portions, rolling each into a smooth ball before covering with a damp cloth. Let rest for 15 minutes to relax the gluten-free fibers. Tip: Resting the dough makes it easier to roll out without cracking.
4. On a lightly floured surface, roll each ball into a thin, 6-inch circle. Aim for uniform thickness to ensure even cooking. Tip: Use a rolling pin covered in a thin cloth to prevent sticking.
5. Heat a dry skillet over medium-high heat (375°F) and cook each tortilla for about 30 seconds on each side, or until small bubbles form and the edges lift easily.

These Teff Flour Tortillas boast a delicate, slightly chewy texture with a depth of flavor that pairs beautifully with both bold and subtle fillings. Try them wrapped around spiced black beans and avocado for a hearty breakfast, or as a base for a light, herbed chicken salad for a refreshing lunch option.

Teff and Pumpkin Muffins

Zesty and wholesome, these Teff and Pumpkin Muffins blend the earthy depth of teff flour with the sweet, comforting embrace of pumpkin, creating a bake that’s as nutritious as it is indulgent. Perfect for autumn mornings or a healthful snack, they’re a testament to the beauty of blending ancient grains with seasonal produce.

Ingredients

• 1 cup teff flour, finely ground and nutty
• 1 cup pure pumpkin puree, velvety and rich
• 2 farm-fresh eggs, lightly beaten
• 1/2 cup pure maple syrup, dark and robust
• 1/4 cup coconut oil, melted and fragrant
• 1 tsp vanilla extract, pure and aromatic
• 1 tsp baking soda, fresh and active
• 1/2 tsp sea salt, finely ground
• 1 tsp cinnamon, warm and spicy
• 1/2 tsp nutmeg, freshly grated
• 1/4 tsp cloves, ground and pungent

Instructions

1. Preheat your oven to 350°F (175°C) and line a muffin tin with parchment liners for easy removal.
2. In a large mixing bowl, whisk together the teff flour, baking soda, sea salt, cinnamon, nutmeg, and cloves until well combined.
3. In a separate bowl, blend the pumpkin puree, eggs, maple syrup, coconut oil, and vanilla extract until smooth and homogenous.
4. Gently fold the wet ingredients into the dry ingredients, mixing just until incorporated to avoid overworking the batter.
5. Divide the batter evenly among the prepared muffin cups, filling each about 3/4 full to allow for rising.
6. Bake for 20-25 minutes, or until a toothpick inserted into the center of a muffin comes out clean and the tops are lightly golden.
7. Allow the muffins to cool in the tin for 5 minutes before transferring to a wire rack to cool completely.

Soft and moist with a tender crumb, these muffins boast a harmonious blend of spices and the subtle sweetness of pumpkin. Serve them warm with a dollop of whipped coconut cream for an extra touch of decadence.

Spicy Teff and Lentil Soup

Unveiling a dish that marries the earthy depth of teff with the hearty comfort of lentils, this Spicy Teff and Lentil Soup is a testament to the beauty of simple ingredients transformed into something extraordinary. Perfect for those brisk evenings when only a bowl of something warm and invigorating will do.

Ingredients

• 1 cup whole grain teff, rinsed and drained
• 1 cup green lentils, picked over and rinsed
• 2 tbsp rich extra virgin olive oil
• 1 large yellow onion, finely diced
• 3 cloves garlic, minced
• 1 tbsp freshly grated ginger
• 1 tsp ground cumin
• 1/2 tsp smoked paprika
• 1/4 tsp cayenne pepper
• 4 cups vegetable broth, low sodium
• 2 cups water
• 1 bunch fresh kale, stems removed and leaves chopped
• 1 tbsp fresh lemon juice
• Sea salt, to taste

Instructions

1. In a large pot, heat the extra virgin olive oil over medium heat until shimmering.
2. Add the finely diced yellow onion and sauté until translucent, about 5 minutes, stirring occasionally.
3. Stir in the minced garlic and freshly grated ginger, cooking for another minute until fragrant.
4. Add the ground cumin, smoked paprika, and cayenne pepper, toasting the spices for 30 seconds to unlock their flavors.
5. Pour in the rinsed teff and green lentils, stirring to coat them in the spice mixture.
6. Add the vegetable broth and water, bringing the mixture to a boil before reducing to a simmer.
7. Cover and let simmer for 25 minutes, or until the teff and lentils are tender.
8. Stir in the chopped kale and cook for an additional 5 minutes, until the kale is wilted but still vibrant.
9. Finish with fresh lemon juice and sea salt, adjusting the seasoning as needed.

This soup boasts a velvety texture with a kick of heat, perfect for ladling into deep bowls and garnishing with a drizzle of olive oil or a sprinkle of fresh herbs. The teff adds a subtle nuttiness, while the lentils provide a satisfying heartiness, making each spoonful a delightful exploration of flavors and textures.

Teff and Almond Butter Energy Balls

Vibrant and nourishing, these Teff and Almond Butter Energy Balls are the perfect blend of earthy teff flour and creamy almond butter, offering a delightful bite-sized treat that’s as nutritious as it is delicious. Ideal for a quick energy boost or a healthy snack on the go, they embody the essence of wholesome, flavorful ingredients.

Ingredients

• 1 cup creamy, unsweetened almond butter
• 1/2 cup finely ground teff flour
• 1/4 cup pure maple syrup
• 1 tsp vanilla extract
• 1/2 tsp sea salt
• 1/4 cup mini dark chocolate chips

Instructions

1. In a large mixing bowl, combine the creamy almond butter, finely ground teff flour, pure maple syrup, vanilla extract, and sea salt. Stir until the mixture is uniformly blended.
2. Fold in the mini dark chocolate chips gently, ensuring they are evenly distributed throughout the mixture.
3. Using your hands, roll the mixture into 1-inch balls. Tip: If the mixture is too sticky, lightly wet your hands to prevent sticking.
4. Place the energy balls on a parchment-lined baking sheet and refrigerate for at least 30 minutes to firm up. Tip: For a quicker set, you can place them in the freezer for 15 minutes.
5. Once firm, transfer the energy balls to an airtight container. Store in the refrigerator for up to 2 weeks. Tip: For added texture, roll the balls in crushed nuts or coconut flakes before chilling.

These energy balls boast a chewy texture with a rich, nutty flavor complemented by the occasional burst of dark chocolate. Serve them as a post-workout snack or alongside your morning coffee for a satisfying start to the day.

Teff and Coconut Porridge

Zestfully blending the ancient grain teff with the tropical allure of coconut, this porridge is a symphony of textures and flavors that promises to transport your morning routine to new heights of culinary delight.

Ingredients

• 1 cup teff grains, toasted to a nutty aroma
• 2 cups coconut milk, creamy and full-bodied
• 1 cup water, filtered for purity
• 2 tbsp honey, raw and golden
• 1/2 tsp sea salt, finely ground
• 1/4 cup shredded coconut, unsweetened and lightly toasted
• 1 tsp vanilla extract, pure and aromatic

Instructions

1. In a medium saucepan, combine the toasted teff grains, coconut milk, and water. Bring to a gentle boil over medium heat, stirring occasionally to prevent sticking.
2. Reduce the heat to low and simmer the mixture for 20 minutes, stirring every 5 minutes to ensure even cooking and to avoid clumping.
3. After 20 minutes, stir in the honey, sea salt, and vanilla extract. Continue to cook for an additional 5 minutes, allowing the flavors to meld beautifully.
4. Remove the porridge from the heat and let it sit, covered, for 5 minutes to thicken to the perfect consistency.
5. Garnish with the lightly toasted shredded coconut before serving, adding a delightful crunch and extra layer of coconut flavor.

Offering a creamy yet slightly grainy texture, this porridge is a comforting embrace of sweet and nutty flavors. Serve it warm with a drizzle of extra honey or a sprinkle of fresh berries for a vibrant contrast.

Teff and Spinach Salad

Combining the earthy depth of teff with the vibrant freshness of spinach, this salad is a celebration of textures and flavors that will delight the palate and nourish the body.

Ingredients

• 1 cup whole grain teff, rinsed and drained
• 2 cups fresh baby spinach leaves, tender and loosely packed
• 1/4 cup rich extra virgin olive oil
• 2 tbsp freshly squeezed lemon juice, bright and tangy
• 1/2 tsp finely ground black pepper, aromatic and pungent
• 1/4 tsp sea salt, flaky and mineral-rich
• 1/4 cup crumbled feta cheese, creamy and slightly tangy
• 2 tbsp toasted pine nuts, golden and fragrant

Instructions

1. In a medium saucepan, bring 2 cups of water to a rolling boil over high heat.
2. Add the rinsed teff to the boiling water, reduce the heat to low, cover, and simmer for 15 minutes, or until the water is fully absorbed and the teff is tender.
3. While the teff cooks, whisk together the extra virgin olive oil, lemon juice, black pepper, and sea salt in a small bowl to create a vibrant dressing.
4. Transfer the cooked teff to a large mixing bowl and let it cool for 5 minutes to slightly warm, not hot, to preserve the spinach’s freshness.
5. Add the baby spinach leaves to the bowl with the teff, drizzle with the dressing, and gently toss to combine, ensuring the leaves are evenly coated.
6. Sprinkle the crumbled feta cheese and toasted pine nuts over the salad for a creamy texture and nutty crunch.
7. Serve immediately, or let the salad sit for 10 minutes to allow the flavors to meld beautifully.

The Teff and Spinach Salad offers a delightful contrast between the creamy feta and the crunchy pine nuts, with the teff providing a satisfying chewiness. For an extra touch of elegance, serve it on a platter garnished with thin slices of lemon and a drizzle of olive oil.

Teff and Blueberry Scones

Savory mornings call for a touch of sweetness, and these Teff and Blueberry Scones are the perfect blend of earthy depth and juicy bursts of flavor, offering a sophisticated twist on a classic breakfast treat.

Ingredients

• 1 1/2 cups of finely milled teff flour, with its rich, nutty aroma
• 1/2 cup of cold, unsalted butter, cubed for perfect flakiness
• 1/3 cup of granulated sugar, for a delicate sweetness
• 2 teaspoons of baking powder, to ensure a light, airy rise
• 1/2 teaspoon of fine sea salt, to balance the flavors
• 1/2 cup of fresh blueberries, bursting with summer brightness
• 1 large farm-fresh egg, beaten, for a golden finish
• 1/2 cup of heavy cream, plus extra for brushing, for a tender crumb

Instructions

1. Preheat your oven to 375°F (190°C) and line a baking sheet with parchment paper, ensuring an even bake.
2. In a large mixing bowl, whisk together the teff flour, sugar, baking powder, and sea salt, creating a uniform dry base.
3. Add the cubed cold butter to the dry ingredients. Using your fingertips, work the butter into the flour until the mixture resembles coarse crumbs, a technique that guarantees flaky layers.
4. Gently fold in the fresh blueberries, taking care not to crush them, to maintain their vibrant integrity in every bite.
5. In a separate bowl, whisk together the beaten egg and heavy cream, then pour this into the dry ingredients. Stir just until the dough comes together, avoiding overmixing to keep the scones tender.
6. Turn the dough onto a lightly floured surface and pat into a 1-inch thick circle. Cut into 8 wedges and transfer to the prepared baking sheet.
7. Brush the tops of the scones with a little extra heavy cream for a glossy, golden crust.
8. Bake for 18-22 minutes, or until the edges are lightly golden and a toothpick inserted into the center comes out clean, signaling perfect doneness.

Zesty and inviting, these scones boast a delightful contrast between the teff’s earthy tones and the blueberries’ sweet tang. Serve them warm with a dollop of clotted cream or a drizzle of honey for an extra layer of indulgence.

Teff and Chickpea Falafel

Nestled within the vibrant tapestry of global cuisine, Teff and Chickpea Falafel emerges as a harmonious blend of earthy teff flour and robust chickpeas, offering a gluten-free twist on the classic Middle Eastern favorite. Its crisp exterior gives way to a moist, herb-infused interior, making it a delightful addition to any meal.

Ingredients

• 1 cup dried chickpeas, soaked overnight for a tender bite
• 1/4 cup teff flour, for a nutty depth and gluten-free structure
• 2 cloves garlic, minced to release their pungent aroma
• 1/2 cup fresh parsley, finely chopped for a burst of color and freshness
• 1 tsp ground cumin, for warm, earthy notes
• 1/2 tsp baking soda, to ensure lightness
• 1/4 cup rich extra virgin olive oil, for frying to golden perfection
• Salt, to enhance the natural flavors

Instructions

1. Drain the soaked chickpeas and pat them dry with a clean towel to remove excess moisture, ensuring a crispier falafel.
2. In a food processor, combine the chickpeas, teff flour, garlic, parsley, cumin, baking soda, and a pinch of salt. Pulse until the mixture is coarse but holds together when pressed, about 1 minute.
3. Shape the mixture into 12 small balls, then gently flatten each into a patty for even cooking.
4. Heat the olive oil in a skillet over medium heat (350°F) until shimmering. Fry the falafel in batches, 3-4 minutes per side, until deeply golden and crisp.
5. Transfer the falafel to a paper towel-lined plate to drain any excess oil, preserving their crisp texture.

Best enjoyed warm, these falafels boast a satisfying crunch that yields to a tender, flavorful center. Serve them nestled in a pita with tahini sauce or atop a vibrant salad for a meal that’s as nutritious as it is delicious.

Teff and Sweet Potato Casserole

Savory and wholesome, this Teff and Sweet Potato Casserole is a harmonious blend of earthy teff grains and the natural sweetness of roasted sweet potatoes, creating a dish that’s as nutritious as it is comforting.

Ingredients

• 1 cup whole grain teff, rinsed and drained
• 2 large sweet potatoes, peeled and cubed into 1-inch pieces
• 2 tablespoons rich extra virgin olive oil
• 1 teaspoon finely ground sea salt
• 1/2 teaspoon freshly ground black pepper
• 1 cup unsweetened almond milk, creamy and smooth
• 2 tablespoons pure maple syrup, dark and robust
• 1 teaspoon ground cinnamon, warm and aromatic
• 1/2 teaspoon ground nutmeg, freshly grated
• 1/4 cup chopped pecans, toasted and crunchy

Instructions

1. Preheat your oven to 375°F (190°C) and lightly grease a 9×13 inch baking dish with olive oil.
2. In a large mixing bowl, toss the sweet potato cubes with 1 tablespoon of olive oil, sea salt, and black pepper until evenly coated.
3. Spread the sweet potatoes in a single layer on a baking sheet and roast for 25 minutes, or until tender and slightly caramelized, stirring halfway through.
4. While the sweet potatoes roast, bring 2 cups of water to a boil in a medium saucepan. Add the rinsed teff, reduce heat to low, cover, and simmer for 15 minutes, or until the water is absorbed and the teff is tender.
5. In the same bowl used for the sweet potatoes, combine the cooked teff, almond milk, maple syrup, cinnamon, and nutmeg. Mix well to incorporate all the flavors.
6. Fold the roasted sweet potatoes into the teff mixture until evenly distributed, then transfer the mixture to the prepared baking dish.
7. Sprinkle the top with toasted pecans and bake for 20 minutes, or until the casserole is set and the top is lightly golden.
8. Let the casserole cool for 5 minutes before serving to allow the flavors to meld together beautifully.

Velvety and rich, this casserole offers a delightful contrast between the creamy teff and the chunks of sweet potato, with a hint of spice and crunch from the pecans. Serve it as a standout side dish or a hearty main, perhaps with a drizzle of maple syrup for an extra touch of sweetness.

Teff and Avocado Chocolate Mousse

Nestled within the realm of indulgent yet wholesome desserts, this Teff and Avocado Chocolate Mousse combines the earthy depth of teff flour with the creamy richness of avocado, creating a dessert that’s as nutritious as it is decadent.

Ingredients

• 1 ripe avocado, creamy and smooth
• 1/4 cup teff flour, finely ground
• 1/2 cup pure maple syrup, rich and velvety
• 1/4 cup unsweetened cocoa powder, dark and aromatic
• 1 tsp vanilla extract, pure and fragrant
• 1/4 tsp sea salt, finely ground
• 1/2 cup coconut milk, full-fat and luscious
• Dark chocolate shavings, for garnish

Instructions

1. In a medium saucepan, whisk together the teff flour and coconut milk over medium heat until the mixture thickens slightly, about 5 minutes. Tip: Constant whisking prevents lumps.
2. Remove the saucepan from heat and let the mixture cool to room temperature, about 10 minutes. This ensures a smooth texture when blended.
3. In a food processor, combine the cooled teff mixture, avocado, maple syrup, cocoa powder, vanilla extract, and sea salt. Blend until perfectly smooth, scraping down the sides as needed. Tip: A high-speed blender yields the creamiest mousse.
4. Divide the mousse into serving glasses and refrigerate for at least 2 hours, or until set. The chilling time enhances the flavors and texture.
5. Before serving, garnish with dark chocolate shavings for an elegant finish. Tip: Use a vegetable peeler for delicate chocolate curls.

Delightfully silky with a profound chocolate intensity, this mousse surprises with its velvety texture and the subtle nuttiness of teff. Serve it in elegant glasses for a dinner party or enjoy it straight from the bowl for a luxurious treat any day of the week.

Conclusion

We hope this roundup of 18 nutritious teff recipes inspires your next kitchen adventure! Packed with flavor and health benefits, these dishes are perfect for any home cook looking to spice up their meal plan. Don’t forget to try your favorites, share your thoughts in the comments, and pin this article to your Pinterest board for easy access. Happy cooking!