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How to cook Teff

How to cook Teff

Teff is a teeny tiny grass seed native to Ethiopia and Eritrea. It falls into the category of ‘psuedograins’; it’s not a grain, but you cook it and use it as if it were. Teff flour is used to make the delicious Ethiopian fermented flatbread, injera.
It’s gluten-free, high in calcium, iron and protein and is also a good source of vitamin C. 
It tastes slightly nutty and is also so versatile! You can use it to make a delicious porridge substitute for breakfast and if you leave it to cool in a bowl, you can slice it up and put it in soups or spread some hummus on a slice for a snack!

Recipe

  • 1/2 cup teff
  • 1.5 cups water
  • Pinch of seasalt

Method

Measure out 1/2 cup of teff, put it in a glass bowl of water, cover and leave to soak overnight. 
The next morning drain and rinse the seeds. They are really small and will pass through a normal sieve. I use a very fine teapot strainer; it's big enough to hold half a cup of seeds and manages to stop them from going down the drain!
Now put them into a small to medium sized saucepan with 1.5 cups of water.
​The ratio is 1:3 (1 part teff, 3 parts water).
Bring the water and teff to a boil and then simmer, with no lid, for about 12 minutes. At around the 7 minute mark, start stirring. It's a little like polenta and will stick to the pan if you don't stir it.
When it's a thick 'polenta-like' consistency, turn off the heat.
Spoon the cooked teff into a glass bowl or container. When it cools it'll take on the form of the container.
When cool, turn the bowl over and let the solid teff slide out onto a board.
Slice it and it's ready to be used!
​Easy, nutritious and delicious!
Cooked teff
Cooled teff
Sliced teff
Teff and chickpea hummus
Teff & chickpea hummus
To make teff porridge, follow the same procedure as above but towards the end of cooking add some plant milk, some fruit and a drizzle of the best maple syrup.
Teff porridge for breakfast
Teff porridge for breakfast
Other ideas to add to breakfast teff:
  • A teaspoon of cacao or carob powder, for a chocolatey taste. (Banana goes well with this!)
  • A chopped or grated apple, a few raisins and some cinnamon. YUM!
  • How about a sprinkle of hemp hearts for extra protein and omega-3s?
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Copyright 2021 Nicki Perkins | www.lovinglyplantbased.com All rights reserved. 
All content, videos and images found on lovinglyplantbased.com may not be reproduced or distributed, unless permitted in writing by Nicki Perkins, lovinglyplantbased.com

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  • Home
    • Who I am and what I do
    • About me
  • Why Plant-based?
    • Vegan v. Plant-based
    • Protein >
      • What is protein? >
        • Amino acids
      • How much protein do we need?
      • Examples of plant-based protein meals
      • Plant-based protein and athletes
      • Protein FAQs
    • Health >
      • Sugar: The legal drug
      • Vitamin B12
      • Vitamin D
      • Iron
      • Calcium
      • The benefits of eating raw
    • Phytonutrients >
      • What colour is your food?
      • Isothiocyanates and cruciferous vegetables
    • Dr. T. Colin Campbell
    • No dairy?
  • Mind, body and soul coaching programs
  • EFT
    • Rosacea Relief
    • EFT resources
  • SKINCARE
    • Skincare Shop
  • Sprouts and microgreens
    • How to grow sprouts
    • Easy mung bean sprouts
    • Easy lentil sprouts
    • Tips for successful sprouting
    • How to grow microgreens
    • How to grow Wheatgrass >
      • Juicing wheatgrass
  • Recipes
    • Plant milks >
      • Almond milk
      • Amaranth milk
      • Brazil nut milk
      • Buckwheat milk
      • Hazelnut milk
      • Hemp milk
      • Macadamia Nut Milk
      • Quinoa milk
      • Toasted Hazelnut milk
      • Toasted Sesame seed milk
      • Sesame seed milk
    • Dairy-free cheese >
      • Basic Cashew Cream Cheese
      • Roasted Garlic & Red Pepper Cream Cheese
      • Cashew and Spring Onion Cream Cheese
      • Roasted Garlic and Chives Cream Cheese
    • Dairy-free Cultured Cheese >
      • Basic Cultured Cashew Cheese
      • Basic Macadamia Nut Cheese
      • Basic Almond Cheese
      • Cashew Chèvre with Lemon Zest
      • Cashew Boursin
      • Almond Chèvre
      • Lemon Zest Almond Cheese
      • Macadamia and Pear Cheese
    • Raw Vegan Crackers >
      • Sprouted Lentil Crackers
      • Sprouted Black Sesame Crackers
      • Almond and Coconut Crackers
      • Sesame Crackers
      • Coconut & Apple Crackers
      • Spicy Flaxseed Crackers
    • Dips >
      • Zucchini & Hemp Hummus
      • Sweet Potato & Garlic Dip
      • Roasted Cherry Tomato Salsa
      • Spinach & Leek Cashew Dip
      • ​Beetroot, Ginger & Garlic Cashew Dip
      • Chickpea Hummus
      • Raw Parsnip Dip
      • Ginger and Sprouted Sunflower Seed Pâté
    • Dressings
    • Breakfast Ideas >
      • Sorghum, hemp and banana pancakes
      • Carob Amaranth Porridge
      • Apple, Oats, Almond Butter
      • Brown Rice and Apple with Hemp and Brazil nut milk
      • Millet and Buckwheat Blueberry Bread Muffins
      • Sweet Potato & Cinnamon Farinata Pancakes
    • Lunch & dinner ideas >
      • Dhal
      • Chickpea Farinata
      • Potato, onion, zucchini & tomato egg-free frittata
    • Veggie burgers >
      • Sprouted lentil, walnut and brown rice burgers
    • Salads & Raw Food >
      • Cheezy Zucchini Noodles
      • Veggie Rolls
      • Mimi's Street Tacos
      • Crunchy Kale Chips
      • Veggie Nori Rolls
    • Soups >
      • Cauliflower, Red Lentil and Potato Soup
      • Black Bean and Corn Soup
    • Desserts >
      • Chocolate Chickpea Truffles
      • Chocolate Mousse
      • Dark Chocolate, Sweet Potato & Black Bean Brownies
    • Smoothies >
      • Blueberry and Hemp Smoothie
      • Purple Passion
      • Orange Joy Smoothie
      • Sweet and Green Smoothie
      • Pretty & Pink
      • Banana Cacao Surprise
  • How to
    • How to juice
    • How to make Rejuvelac
    • How to make Kombucha
    • How to make Kefir
    • How to make Sauerkraut
    • How to make Kimchi
  • Resources
    • Kitchen makeover
    • Books
    • Videos & Documentaries
  • Blog
  • Contact