How to Cook Teff

Last Updated: May 22, 2021 References

Teff is a small, nutrient dense grain that originated in Ethiopia. It has high calcium content, lots of protein, and many other essential nutrients. Teff can be eaten by those who follow a gluten-free diet. Its flavor is slightly nutty. Teff is also inexpensive and simple and quick to make with a few cooking methods.^{[1]
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Ingredients

Method 1:

1 cup teff
1 cup water
Pinch of salt (optional)

Method 2:

1 cup teff
3 cups water
Pinch of salt (optional)

Method 3:

Substitute teff flour for one fourth of the all-purpose flour in a recipe.

Method 1

Method 1 of 3:
Cooking Whole Teff Grains

1
Toast the teff. Use a skillet or frying pan heated over medium heat. Add the teff to the hot, dry pan. Do not add any oil or fat. Heat for about 2 minutes; if you hear the grains popping, the grain is toasted.
- The toasting brings out the flavor of the teff.
2
Combine the teff and water. Transfer the toasted teff to a saucepan with 1 cup of water.
3
Bring to the boil. Heat the water and teff until it boils.
4
Reduce the heat. Turn the heat down to a simmer. Cover the pan with a lid, then cook for 10 minutes.
5
Remove from the heat. Take the pan off the heat and set it aside for five minutes to cool. Leave the lid on.
6
Serve as a side or add it to another dish. Whole teff can be served alongside a meal instead of rice or can be added to dishes like soups or stew. This form of cooked teff works well mixed into soup, sprinkled on salad or vegetables, or in other recipes which call for the teff to be whole.^{[3]
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Method 2

Method 2 of 3:
Cooking Teff to Make a Porridge

1
Consider toasting the teff first. This is optional but it will help to bring forth the flavor.
- To toast the teff heat it in a hot, dry pan for about 2 minutes.
2
Combine the teff and water. Add the cup of teff seeds and 3 cups of water to a saucepan.
3
Heat the pan. Heat the teff and water on a high flame until water starts to boil.
4
Reduce the heat. Turn down the heat and simmer for 15 to 20 minutes. Stir frequently to avoid having the teff stick to the bottom of the pan.
5
Remove from heat when the teff is soft and the water has been absorbed. Allow to stand for an additional 5 minutes.
6
Serve the teff. Teff has a lightly nutty flavor and can be enjoyed in savory or sweet preparations.
- For a savory dish, try serving teff as an accompaniment to steamed greens or with a stew instead of rice.^{[4]
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- In savory dishes, teff is often seasoned with ginger, garlic, cardamom, chilies, basil or cilantro.^{[5]
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- For a sweater dish to be eaten at breakfast, try serving teff like oatmeal or other hot breakfast cereals. Add honey and dried fruits like raisins.^{[6]
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Method 3

Method 3 of 3:
Cooking With Teff Flour

1
Buy teff flour already ground. Because teff grains are so small it is very difficult to grind them yourself. Begin by purchasing already ground teff flour.^{[7]
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- You can find teff flour at a health food store or in some supermarkets.
- You can buy teff flour online from companies like Bob's Red Mill and TeffCo.
2
Substitute teff flour for all-purpose flour. The easiest way to use teff flour is to substitute it for part of the all-purpose flour you normally use in your favorite recipes.
- Use teff flour for one fourth of the flour in your recipe and regular all-purpose flour for three fourths.^{[8]
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- Adding some teff flour to recipes adds nutrients and an interesting nutty flavor.
- If you have a kitchen scale, substitute teff flour by weight instead of volume. Teff is denser than all-purpose flour so for a more accurate recipe use an amount of teff flour equal to the weight of one fourth of the flour in your recipe.^{[9]
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- For recipes with whole grain flours like buckwheat flour you can substitute more of the flour for teff flour. Try using half teff flour and half buckwheat flour in a recipe that calls for buckwheat.^{[10]
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3
Make baked goods with teff flour. Teff flour can be used in dishes like pancakes, pie crusts, and cookies and in most recipes that use other whole grain flours.^{[11]
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- Look for recipes that specifically call for teff flour on websites devoted to teff.
- Try using teff flour in scones, muffins, crisps, pies, pancakes, cakes, and shortbreads.
- Teff flour is traditionally used to make injera.
4
Refrigerate the flour. Refrigerate your teff flour after you open the package to keep it fresh.^{[12]
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Community Q&A
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Question

What is teff?

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Teff is the smallest known cereal grain in the world; it’s so small, it looks like poppy seeds! Coming from the Eragrostis tef plant, teff is considered to be wholegrain and it is a type of millet. It is a hardy plant and is very nutritious. Lacking gluten, this makes it a safe choice for those on a gluten-free diet. Unfortunately, it is more expensive than many other grains because it’s harder to harvest but given its high nutritious status, it is money well spent. Teff comes in white, brown, red and cream colors.
Question

Is teff healthy?

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Yes, teff is a very nutritious grain. It contains all of the essential amino acids needed by humans and is an excellent source of dietary fiber, in the form of resistant starch, which is important for human digestion. It contains magnesium, iron, calcium and vitamin C (in fact, it’s the only grain with vitamin C).
Question

What can I make with teff?

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Teff can be used in much the same way as quinoa, as a cereal, flour, stuffing, etc. When used as a flour, it can be made into muffins, pancakes, waffles, and the famous Ethiopian injera flatbread, with its renowned delicious sour flavor. You’ll find more suggestions for cooking with teff and teff flour in the article above.
Question

How do I store teff?

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Teff needs to be kept in a cool, dry and dark place, such as in a pantry or food cupboard and should be inside an airtight container. Since teff flour can go rancid quickly, the flour version is best kept in an airtight container and placed either in the freezer or refrigerator; use it up quickly. If you have any cooked teff left over, place it into an airtight container and refrigerate it for up to 5 days.
Question

How do I make teff cereal in the microwave?

David Alan

Community Answer

In a large bowl with a plate as a lid or casserole dish with a lid, combine three parts water to one part teff. Cover and microwave on high for four minutes. Allow to sit and cool before removing the lid.