Teff is a tiny grain that is gluten-free and super healthy. High in iron and amino acids, teff also provides a healthy dose of protein and is extremely easy to cook with. You can use this nutty-flavored grain to prepare a delicious dish for breakfast, lunch, dinner, or dessert. Whether you’re craving cookies, bread, burgers, or chili, there is a recipe here for you. Get in the whole grain spirit with these 7 tasty teff recipes.
1. Teff Porridge With Apples, Dates, and Pecans
Nothing is more comforting than starting your day with a warm bowl of porridge. It’s even better when the porridge contains energy-sustaining ingredients, including teff, dates, apples, pecans, and cinnamon. This PBS recipe yields 2 servings.
- ½ cup teff
- 1 ½ cup water
- 1 tablespoon butter (optional)
- 6 mejdool dates, pitted and chopped
- 1 apple, cubed small
- One small handful of pecans, chopped
- ½ teaspoon cinnamon
- ¼ cup cream or milk of choice
Directions: Place a small heavy saucepan on medium-low heat and add the teff. Toast it, stirring frequently to make sure it doesn’t burn. After about 5 to 10 minutes, the grains will make little crackling sounds as they start to pop. Add the water, butter, cinnamon, half of the dates, and stir well. Bring to a gentle boil, cover, and cook for about 15 to 20 minutes. If the porridge becomes too thick, you can add a little water.
Once the porridge is thickened to your liking and the grains are soft, about 15 to 20 minutes, remove from heat. Stir in the cream or milk, ladle into bowls and top with chopped apple, pecans, and remaining chopped dates. Sweeten with honey or maple syrup to taste. Dust with a little cinnamon and serve.
2. Banana Bread With Teff and Chocolate
You’ll be pleasantly surprised at how delicious this Whole Grains Council recipe tastes. If you’d prefer to enhance this bread’s nutty flavor, add nuts instead of the chocolate bits. This recipe yields 20 slices of bread, and each has 170 calories and 6 grams of fat.
- 1 cup teff flour
- ½ cup whole-wheat flour
- ½ cup all-purpose flour
- ½ teaspoon salt
- ½ teaspoon baking soda
- ½ teaspoon baking powder
- ½ teaspoon ground cinnamon
- 1 cup granulated sugar
- 5 tablespoons butter, softened
- 1 large egg, lightly beaten
- 1 cup mashed ripe banana (about 2 medium)
- ½ teaspoon vanilla extract
- ¼ cup water
- 1 cup semi-sweet chocolate chips
Directions: Preheat oven to 350 degrees Fahrenheit. Lightly spoon flours into dry measuring cups; level with a knife. Combine the flours, salt, baking soda, baking powder and cinnamon, stirring with a whisk. Place sugar and butter in a large bowl; beat with a mixer on medium-high speed until well-blended, about 3 minutes. Add the egg, beating until blended.
Add the banana and vanilla, beating until blended. Beat in the water. Add flour mixture to sugar mixture; beat at low speed just until blended. Stir in chocolate chips. Spoon batter into an 9-inch loaf pan coated with cooking spray. Bake at 350 degrees Fahrenheit for 50 minutes or until a wooden pick inserted in center comes out clean. Cool 10 minutes in pan on a wire rack; remove from pan. Cool completely on wire rack.
3. White Bean and Escarole Chili With Sharp Cheddar
This hearty dinner dish is a combination of teff, peppers, beans, zesty seasonings, and cheese. Blue Apron’s recipe via Yummly yields 2 healthy servings.
- 4 cloves garlic
- 2 ounces sharp white cheddar cheese
- 1 bunch cilantro
- 1 head escarole
- 1 lime
- 1 jalapeño pepper
- 1 poblano pepper
- 1 red onion
- ¼ cup teff
- ½ teaspoon ground coriander
- ½ teaspoon ground cumin
- 1 (15 ounce) can cannellini beans
- 1 (14 ½ ounce) can diced tomatoes
- 1 cup vegetable broth
Directions: Wash and dry the fresh produce. Peel and mince the garlic. Roughly chop cilantro. Roughly chop the escarole into bite-sized pieces. Peel and small dice the onion. Remove the ribs and seeds from the poblano pepper, then small dice it. Thinly slice half the jalapeño into rings, removing the seeds. Remove the seeds from the rest of the jalapeño and small dice. Grate the cheddar cheese.
In a medium pot, heat a little olive oil on medium until hot. Add the onion, garlic, poblano pepper, and diced jalapeño; cook 4 to 6 minutes, or until the onion and peppers are softened, stirring occasionally; season with salt and pepper. Stir in the teff for 1 to 2 minutes to toast it. Add the coriander and cumin, and cook 30 seconds to 1 minute, or until fragrant, to toast the spices. Drain and rinse the cannellini beans, then add them to the pot along with the canned tomatoes and vegetable broth.
Simmer 3 to 4 minutes, stirring occasionally until everything is well-combined. Season with salt and pepper to taste. Stir in the chopped escarole and half the cilantro. Reduce the heat to low and simmer 5 to 6 minutes longer, or until the mixture starts to thicken, stirring occasionally. Remove from the heat and add the juice of half the lime. Season with salt and pepper to taste. Divide the chili between 2 bowls. Garnish with the cheddar cheese, remaining lime wedges, and remaining cilantro.
4. Creamy Gorgonzola Teff With Herb-Roasted Tomatoes
CookingLight has created a wholesome dinner dish that’s bursting with fresh flavor. Enjoy bite after bite of teff, cheese, sour cream, oven-roasted tomatoes, and tasty seasonings. The recipe yields 6 servings, with each containing 219 calories and 7 grams of fat.
- 1 ½ cups unsalted chicken stock
- 1 ½ cups 2 percent milk
- 1 cup uncooked teff
- ½ teaspoon kosher salt
- 2 ounces crumbled Gorgonzola cheese
- ¼ cup fat-free sour cream
- ¼ teaspoon black pepper
- ¼ cup oven-roasted cherry tomatoes
- Fresh thyme
Directions: Combine chicken stock and milk in a medium saucepan; bring to a boil. Stir in teff and salt. Cover and simmer 20 minutes or until liquid is absorbed, stirring occasionally. Remove pan from heat; stir in crumbled Gorgonzola, sour cream, and pepper. Divide teff mixture evenly among 6 plates. Top each with tomatoes; sprinkle with fresh thyme.
5. Teff Burgers
Your burger is about to get a whole lot healthier. Bob’s Red Mill recipe, which yields 6 servings, creates a perfect patty and is a nutritious alternative to a beef burger. Each patty contains 150 calories, 5 grams of fat, and 4 grams of protein.
- 2 tablespoons sesame oil
- 3 scallions, finely chopped
- ¼ teaspoon sea salt
- 2 garlic cloves, minced
- 1 teaspoon thyme ground
- 3 cups water
- 1 cup whole grain teff
Directions: Place sesame oil, teff, water, thyme, garlic, and salt in a saucepan and bring to a boil. Cover and simmer for 15 minutes. Stir once or twice toward the end of the cooking process. Spread cooked teff in a shallow pan to cool. When cooled, add scallions and form 6 equally portioned patties.
Heat a nonstick skillet that has been lightly sprayed with nonstick vegetable spray, and fry until nicely browned on both sides. Top with cheese; turn heat off and allow cheese to slightly melt. Assemble burgers with lettuce, tomato, and whole wheat buns.
6. Teff Brownies
WildFlours gfg‘s brownie recipe is gluten-free and doesn’t contain any nuts, eggs, dairy, soy, or rice. This is a dessert at its healthiest. Coconut sugar, teff flour, ginger, cinnamon, and nutmeg create a delectable brownie, which is topped off with coconut flakes, sunflower seeds, coconut sugar, and coconut oil. Enjoy!
- ½ cup coconut sugar or maple sugar
- 2 cups dark teff flour
- ½ cup tapioca starch
- ½ teaspoon baking soda
- ½ teaspoon baking powder
- ¼ teaspoon xanthan gum
- ½ teaspoon sea salt
- 1 tablespoon cinnamon
- 1 teaspoon ground ginger
- ¼ teaspoon ground cloves
- Pinch nutmeg
- Pinch cardamom
- ⅔ cup softened coconut oil
- ⅓ cup unsweetened applesauce
- ¼ cup pumpkin puree
- ¼ cup unsweetened coconut flakes
- ¼ cup finely chopped sunflower seeds or pumpkin seeds
- 1 tablespoon coconut sugar
- 1-2 tablespoon melted coconut oil
Directions: Preheat oven to 350 degrees Fahrenheit. Line a 9 x 9-inch glass baking dish or square cake pan with parchment paper. In a small bowl, combine the topping ingredients and mix well. Set aside. In a medium bowl combine all the dry ingredients except the coconut sugar with a whisk; set aside. In a large mixing bowl, beat the oil, applesauce pumpkin purée and coconut sugar until well-combined. Add the dry ingredients to the wet and beat again.
Stop and scrape down the sides. Then beat again until the dough thickens slightly. Spread the dough into the prepared pan using a spatula. Even it out so that it is level and smooth. Sprinkle with prepared topping if using. Bake for 20 minutes. Let cool completely before cutting into bars.
7. Amazing Teff Chocolate Chip Cookies
Teff’s nutty flavor pairs perfectly with this dessert’s dark chocolate. Sweetened with maple syrup, almond butter, and applesauce, Artsy Foodie‘s recipe creates an easy, healthy, and scrumptious treat.
- 1 cup roasted almond butter, unsalted
- 1 teaspoon vanilla extract
- 4 ounces unsweetened applesauce
- ½ cup pure maple syrup
- 1 ½ cups teff flour
- ⅛ teaspoon salt
- Dark chocolate chips
Directions: Preheat oven to 350 degrees Fahrenheit. Oil two cookie sheets. In a food processor, place the almond butter, vanilla, apple sauce, and maple syrup. Mix to cream the ingredients together. Add the teff flour and salt to the food processor and pulse until combined. Scoop batter to make balls 1 and ¼ inches in diameter and then arrange in rows. Leave 1 inch of space around each one.
Using the back of a fork, flatten each ball of batter. Arrange dark chocolate chips evenly on top of each cookie. Bake for 13 minutes in the center of the oven. The bottoms should be slightly golden but the tops will still be slightly soft. Let cool on a rack.