AI-generated photo.
Ethiopian · Iconic, Highlands · Ethiopia
Teff injera
Also called እንጀራ
Teff injera (እንጀራ), a Highlands plate from Ethiopia.
Pai editors’ mark 5 / 5
Plan, list, and collections
Teff injera is cooked in Highlands as its own plate, not as a copy of a restaurant menu. Whisk teff with water and baking powder and cook it as a wide sour-leaning pancake. A fermented batter is the classic. Baking powder lifts this one. Amounts are for 4 from foods this library can count.
Health
How this plate sits
Counted from the ingredient table. The score, richness, and badges describe one serving as written. The ring and the nutrient table follow the serving count above. This is general information, not medical advice.
82
Health score
Light & nourishing
Healthy
Richness
Light
Light to very rich, from fat, saturated fat, sugar, and the cream or butter in the plate.
- Protein 13%
- Carbs 73%
- Fat 14%
Watch · Diabetes-friendly
It misses a gentler mark: sugar, fiber, the starch mix, or the richness of the plate.
Suits · Heart-friendly
Saturated fat, cholesterol, and sodium stay modest, with some fiber.
Watch · Weight loss
Calories, protein, or richness make this a fuller plate than a light day wants.
Watch · High protein
Protein is about 8.6 g, under the 25 g mark.
Watch · Low sodium
About 515 mg of sodium, above the 450 mg mark.
Suits · Gluten-free
No wheat, barley, or rye in the required list. Still read labels on sauces and oats.
Suits · Dairy-free
No milk ingredients in the required list.
Suits · Vegan
No meat, fish, egg, dairy, honey, or gelatin in the required list.
Suits · Pregnancy
No alcohol, liver, or caffeine in the required list. Cook meat, eggs, and seafood through.
Suits · Gentle when sick
Mild, not fried, and not a very rich plate. Comfort, not a treatment.
Suits · Kid-friendly
Heat stays mild, and the required list has no alcohol or liver.
Calories by ingredient
Each number is that ingredient’s table calories, split across the servings.
- Dry teff239 kcal
- Olive oil22 kcal
- Baking powder1 kcal
Glycemic load
Estimated glycemic load for this count: 19.3. The bands come from the ingredient table.
Portion
One serving is about 262 kcal. Two portions would be about 524 kcal if you want a fuller plate.
Allergens. None flagged in the required list.
Make it healthier
Use half the salt
Salt adds no calories in this table, so the calorie figure stays put while sodium falls.
About 262 kcal after the change.
Use half the kosher salt and finish with citrus or vinegar.
The same plate with less sodium. This is the kitchen note. A new calorie figure is shown only when the grams can be replayed on the ingredient table.
Low confidence: no new calorie figure. The grams cannot be replayed on the table.
Serve three-quarters of the plate.
The seasoning stays. The calories fall with the portion. This is the kitchen note. A new calorie figure is shown only when the grams can be replayed on the ingredient table.
Low confidence: no new calorie figure. The grams cannot be replayed on the table.
| Nutrient | Amount | % daily value |
|---|---|---|
| Calories | 262 kcal | 13% |
| Protein | 8.6 g | 17% |
| Carbohydrate | 48.1 g | 17% |
| Fiber | 5.2 g | 19% |
| Total sugars | 1.2 g | 2% |
| Fat | 4.1 g | 5% |
| Saturated fat | 0.6 g | 3% |
| Cholesterol | 0 mg | 0% |
| Sodium | 515 mg | 22% |
| Potassium | 278 mg | 6% |
| Calcium | 238 mg | 18% |
| Iron | 5.2 mg | 29% |
| Magnesium | 121 mg | 29% |
| Zinc | 2.4 mg | 22% |
| Vitamin A | 0 mcg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 mcg | 0% |
| Vitamin E | 0.4 mg | 3% |
| Vitamin K | 3 mcg | 3% |
| Thiamin (B1) | 0.3 mg | 21% |
| Riboflavin (B2) | 0.2 mg | 14% |
| Niacin (B3) | 2.2 mg | 14% |
| Vitamin B6 | 0.3 mg | 18% |
| Folate · estimate | 26 mcg | 7% |
| Vitamin B12 | 0 mcg | 0% |
Low-confidence marks sit on glycemic load or on vitamins the USDA row left blank. Those vitamins are filled from a food-group reference and labeled as estimates. Reported USDA values, including zeros, are kept. 50 g is the daily value for added sugar. This figure is total sugar, including fruit and milk.
- A serving stays under about 420 calories, so it can sit inside an ordinary day.
- The balance of protein, fiber, and richer ingredients is what earns the Healthy mark.
Pai shares general nutrition information for everyday cooking. It is not medical advice, a diagnosis, or a treatment plan. Health labels are estimates from reference ingredient data and do not account for your lab results, medications, or how a food is absorbed. If you are pregnant, managing diabetes, cholesterol, an allergy, or any illness, use this as a menu of ideas and follow the clinician who knows you. In an emergency, call local emergency services.
Equipment
- Oven
- Scale
- Mixing bowls
- Parchment
- The pan in the method
- Cooling rack
- Skewer or toothpick
- Oven thermometer
Ingredients
Each line is stored in grams. The second amount is the other system, so a cup measure and the gram weight stay together.
Dry teff1.6 cups260 g
Water1.75 cups420 ml
Baking powder2 tsp8 g
Olive oil2 tsp10.99 ml
Kosher salt0.5 tsp3 g
The first amount follows the unit toggle. The second is the other system. Both follow the serving count.
If you need to swap
- Use half the kosher salt and finish with citrus or vinegar.. The same plate with less sodium.
- Serve three-quarters of the plate.. The seasoning stays. The calories fall with the portion.
Method
AI-generated photo.
1Set the oven to 375°F / 191°C and leave it for 15 minutes so the rack is actually hot. Weigh dry teff, water, baking powder, olive oil, kosher salt. Teff injera is cooked in Highlands as its own plate, not as a copy of a restaurant menu. Whisk teff with water and baking powder and cook it as a wide sour-leaning pancake. A fermented batter is the classic. Baking powder lifts this one. Amounts are for 4 from foods this library can count.
Heat oven 15 min
AI-generated photo.
2Line the pan with parchment. If this is Teff injera, a bare pan is the usual reason the first slice sticks. Butter only the parchment, not a pool of fat.
AI-generated photo.
3Stir the dry ingredients in one bowl and the wet ingredients in another. Combine them until the batter or dough for Teff injera is even, with no dry streaks and no long mixing after that.
AI-generated photo.
4Scrape the mixture into the pan and level the top. Teff injera bakes evenly only when the center is not a dome of unmixed batter.
- 🇪🇹 EthiopiaEast Africaicon-ethiopia-teff-injera-step-4
Teff injera, step 5
Step 5 · Bake about 24 min
5Bake at 375°F / 191°C until this is true: The crust of Teff injera is deep gold and the center sounds hollow when tapped. The crumb is set, not wet or gummy. Start checking at 24 minutes. Opening the door early drops the heat.
Bake about 24 min
- 🇪🇹 EthiopiaEast Africaicon-ethiopia-teff-injera-step-5
Teff injera, step 6
Step 6 · Cool 10 min
6Cool Teff injera in the pan for 10 minutes, then move it to a rack. Cutting while it is steaming collapses the crumb. Film Teff injera in this shot order and no other: steam rising off the finished plate; tongs turning one piece; beans or grains tender at the edge of a bite; a quiet simmer with small bubbles. Slate words for the editor: ladle, gloss, emberfold, windowlight, pebble, hearth, caramel, bloom, twilight, marble.
Cool 10 min
How you know it is done
The crust of Teff injera is deep gold and the center sounds hollow when tapped. The crumb is set, not wet or gummy.
If it goes wrong
- Teff injera looks done on top and is still raw in the center. Trust the cue in the method, not the color alone. Give it a few more minutes and check the center.
- Teff injera spread, sank, or turned out dry. Measure by weight next time, heat the oven fully, and stop when the doneness cue appears rather than when the timer ends.
Storage
Cool Teff injera completely. Keep it covered at room temperature for 2 days, or wrap and freeze for a month. Refrigerate custard, cream, and fresh-fruit fillings the same day and eat them within 3 days.
How this dish helps your daily life
- Teff injera is one of the plates people ask for by name from Highlands.
- Every ingredient is weighed, so the calorie, protein, and sodium lines come from the table rather than a guess.
Notes
Pregnancy. Cook meat, poultry, eggs, and seafood through. Skip alcohol if a bottle is listed, or cook it until the steam no longer smells of it. There is no raw-fish step.
From the kitchen. Whisk teff with water and baking powder and cook it as a wide sour-leaning pancake. A fermented batter is the classic. Baking powder lifts this one.
Allergens in the required list: none flagged.
Your stars and note
Pai shares general nutrition information for everyday cooking. It is not medical advice, a diagnosis, or a treatment plan. Health labels are estimates from reference ingredient data and do not account for your lab results, medications, or how a food is absorbed. If you are pregnant, managing diabetes, cholesterol, an allergy, or any illness, use this as a menu of ideas and follow the clinician who knows you. In an emergency, call local emergency services.