Injera (Ethiopian flatbread)

Vegetarian
Dairy Free
Health score
9%
Injera (Ethiopian flatbread)
45 min.
6
236kcal

Suggestions

Ingredients

  • 2.5 teaspoons double-acting baking powder 
  • 1.5 cups buckwheat flour (see notes)
  • cups club soda 
  •  eggs beaten
  • 1.5 cups flour all-purpose
  • 1.5 teaspoons salt 

Equipment

  • bowl
  • frying pan
  • oven
  • whisk
  • kitchen towels

Directions

  1. In a large bowl, whisk together the flours, baking powder, and salt.
  2. Add eggs and club soda and whisk until batter is smooth. It should have the consistency of pancake batter; add more club soda if needed.
  3. Spray a 10-inch nonstick frying pan lightly with cooking oil spray and set over medium heat. When hot, pour 1/3 cup batter into the pan, tilting to coat most of the bottom. Cook until flatbread appears bubbly and dry on top, 2 to 3 minutes; do not turn.
  4. Slide bread onto a serving platter. Cover with a kitchen towel and keep warm in a 200 oven while you cook remaining breads.
  5. Place one injera flat on each of six dinner plates and top with stew.
  6. Serve with remaining injera to scoop up the food.
  7. Berbere: This heady spice mixture is the basis for all Ethiopian cooking. It can feature clove, cayenne, ginger, cumin, turmeric, and cinnamon, among other spices. Ground fenugreek seeds, which add a mildly sweet flavor, are also typical. Buy them at Middle Eastern markets or from Penzeys Spices ($09 per 1/4-cup jar; www.penzeys.com).
  8. Injera: Authentic injera is made from fermented teff, a grain common in Ethiopia. The bread's spongy, bubbly texture is similar to that of a pancake. If authenticity is your aim, you can buy teff flour from Abyssinian Market ($25 for 5 lb.; www.abyssinianmarket.com).
  9. Tej: This Ethiopian honey wine is the traditional match for spicy stews, but few retailers in the United States carry authentic imported tej. You can buy a bottle at many Ethiopian restaurants, but an accessible alternative is off-dry Riesling, which pairs beautifully with the spicy beef stew. Our favorite: Sptlese Rieslings from Germany's Mosel region.

Nutrition Facts

Calories236kcal
Protein14.68%
Fat9.81%
Carbs75.51%

Properties

Glycemic Index
27.83
Glycemic Load
17.67
Inflammation Score
-5
Nutrition Score
12.395652268244%

Flavonoids

Epicatechin
0.91mg
Epicatechin 3-gallate
0.23mg
Quercetin
1.04mg

Nutrients percent of daily need

Calories:236.11kcal
11.81%
Fat:2.63g
4.05%
Saturated Fat:0.71g
4.44%
Carbohydrates:45.59g
15.2%
Net Carbohydrates:41.74g
15.18%
Sugar:0.92g
1.02%
Cholesterol:54.56mg
18.19%
Sodium:807.63mg
35.11%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.86g
17.72%
Manganese:0.83mg
41.45%
Vitamin B1:0.38mg
25.09%
Selenium:16.81µg
24.02%
Magnesium:85.58mg
21.4%
Folate:80.28µg
20.07%
Phosphorus:200.41mg
20.04%
Vitamin B3:3.7mg
18.51%
Iron:3.13mg
17.36%
Vitamin B2:0.28mg
16.38%
Fiber:3.85g
15.39%
Calcium:129.41mg
12.94%
Copper:0.22mg
10.89%
Vitamin B6:0.21mg
10.66%
Zinc:1.46mg
9.76%
Potassium:229.6mg
6.56%
Vitamin B5:0.49mg
4.94%
Vitamin B12:0.13µg
2.18%
Vitamin K:2.24µg
2.13%
Vitamin D:0.29µg
1.96%
Vitamin E:0.27mg
1.79%
Vitamin A:79.2IU
1.58%
Source:My Recipes