Injera (the famous Ethiopian sponge bread)
Soft, spongy, and delightfully tangy, injera is far more than just bread—it’s a centuries-old staple and a symbol of community in Ethiopian and Eritrean cuisine. Traditionally made from teff, one of the world’s oldest cultivated grains, injera has sustained generations across the Horn of Africa for thousands of years. Teff is native to Ethiopia and revered for its resilience—it grows in tough conditions, enriches the soil, and nourishes the body with an impressive nutritional profile.
Injera plays a central role in East African meals, serving as both plate and utensil. Its slightly sour flavor and porous texture make it perfect for scooping up spicy stews, lentils, and vegetables. A shared injera platter often sits at the heart of family gatherings, symbolizing unity, hospitality, and the joy of eating together.
Beyond its cultural significance, injera offers notable health benefits. Made from 100% teff flour, it’s naturally gluten-free and safe for those with celiac disease or gluten sensitivity. Teff is a powerhouse of nutrition—rich in plant-based protein, fiber, iron, calcium, and resistant starch that supports gut health and stable blood sugar levels. The fermentation process used to prepare injera further enhances its digestibility, increases its probiotic potential, and improves the absorption of minerals.
In today’s wellness-conscious world, injera has gained global recognition as a nourishing, gluten-free alternative to bread. Whether served alongside spicy lentils, slow-cooked meats, or vibrant vegetable dishes, injera offers a delicious way to honor tradition while embracing modern health values—a perfect example of ancient wisdom meeting contemporary nutrition.
If you ever visit an Ethiopian restaurant, keep in mind that the modern versions of injera are often made with a blend of teff and wheat flour. This means they may contain gluten, so it’s always best to ask if the injera is made from 100% teff to ensure it’s truly gluten-free.
Recipe
Ingredients
300 g teff flour
500 ml water
1 tsp baking soda
¼ tsp salt
Instructions
In a glass bowl, whisk together the teff flour and water until you get a smooth, lump-free batter. Cover the bowl with a lid and let it ferment at room temperature for 2 days.
During fermentation, the batter will form bubbles and may slightly separate—stir it every 12 hours to keep it even.
After 2 days, stir in the baking soda and salt until fully combined.
Heat a non-stick pan over medium heat. Pour about 50 g (one ladleful) of batter into the pan and swirl gently to form a round pancake.
Cover with a lid and cook until the surface changes color from dark to light brown and small holes appear. Injera is cooked on one side only—do not flip.
Remove from the pan and repeat with the remaining batter.
You’ll end up with soft, spongy injera—perfect for soaking up stews and sauces.
As usual, these are my thoughts and ideas, not medical advice. You are encouraged to create your own recipes or search for some suited to your needs. I am just sharing my recipes, hoping that I can inspire some of you to make healthier food choices.
Please remember that we all have different nutritional needs and that food affects us differently. If you are not sure which foods are best for you, reach out for a free phone consultation.
In good health,
Ioana