TEFF

What is teff?

Teff (Eragrostis tef) is an ancient grain native to Ethiopia and Eritrea. It is a very small cereal, barely 1 mm in diameter, but with high nutritional value. It has been cultivated for thousands of years and is the basis of Ethiopian cuisine, where it is used to make the famous injera, a fermented flatbread.

What is teff? - Mentta blog

Properties of teff

It contains more fiber than most cereals, due to the small size of its grain it is ground whole, resulting in a flour with a higher fiber and nutrient content than other gluten-free cereals. Gluten-free products usually lack fiber, and are often nutritionally poor, as they are often made with starches, thickeners, and refined flours. Teff becomes an ideal cereal to enrich all kinds of doughs and to make healthier gluten-free foods.
It contains protective phytochemicals and antioxidants such as ferulic acid, protocatechuic acid, gentisic acid, vanillic acid, coumaric acid, and cinnamic acid.
Teff contains about 17 times more calcium than other cereals (165.2 mg/100 gr).
It is one of the cereals that contains the most iron along with amaranth (about 10.5 gr /100 gr).
It is rich in other minerals such as zinc, magnesium, manganese, copper, and phosphorus.
It contains phytic acid which degrades and decreases through fermentation, germination, and to a lesser extent during cooking. It is advisable to soak it or use it in fermented form (e.g. as sourdough) to improve the absorption of its minerals.

How can teff be prepared?

Teff can be used in different ways:

1. Cooked grain: Similar to oats or quinoa, it is cooked in water or milk until it has a pudding-like texture.
2. Teff flour: Used to make bread, cookies, crepes, and gluten-free pastries.
3. Injera bread: In Ethiopia, it is fermented and cooked as a fluffy flatbread.
4. Added to soups and stews: It can be sprinkled in broths to add texture and nutrients.
5. As a base for vegetable burgers: Mixed with vegetables and spices for a healthy option.

How to cook whole teff grains:

1. Rinse the teff with water.
2. Boil 1 cup of teff with 3 cups of water.
3. Cook over low heat for 15-20 minutes until the water is absorbed.
4. Use as a side dish or base for other recipes.

Where is teff produced?

Ethiopia and Eritrea: They are the main producers and consumers of teff, where it is an essential food in the diet.
United States, India, and Australia: They have started to cultivate it due to its growing demand in healthy and gluten-free diets.
Europe (Spain and the Netherlands): They have also started production on a small scale.