Teff Injera Bread with Carrot-Ginger Chutney

Vegetarian
Health score
4%
Teff Injera Bread with Carrot-Ginger Chutney
45 min.
14
175kcal

Suggestions

Ingredients

  • 1.5 teaspoons baking soda 
  • tablespoon butter 
  •  cardamom pods 
  • cups carrots cubed peeled () (4 medium)
  • 2.5 cups seltzer water 
  • cup flour all-purpose
  •  garlic clove minced
  •  ginger fresh peeled
  • tablespoons honey 
  • tablespoons olive oil 
  • 0.8 cup yogurt plain
  • 0.5 teaspoon salt 
  • teaspoon salt 
  • 0.8 cup shallots finely chopped ( 3 large)
  • tablespoons sugar 
  •  thyme sprigs 
  • cups vegetable stock organic (such as Emeril's)
  • cups teff flour 

Equipment

  • bowl
  • frying pan
  • paper towels
  • knife
  • whisk
  • measuring cup

Directions

  1. To prepare chutney, heat oil in a large nonstick skillet over medium-high heat.
  2. Add carrot, shallots, garlic, and ginger to pan. Reduce heat to low, and cook 10 minutes, stirring occasionally.
  3. Add sugar, honey, butter, cardamom, and thyme; cook 1 minute, stirring constantly. Stir in broth; bring to a boil. Reduce heat, and simmer 45 minutes or until carrot is tender and liquid almost evaporates. Discard thyme sprigs and ginger. Stir in 1/2 teaspoon salt; cool.
  4. To prepare injera, weigh or lightly spoon flours into dry measuring cups; level with a knife.
  5. Combine flours, baking soda, and 1 teaspoon salt in a large bowl; stir with a whisk.
  6. Combine club soda and yogurt in a small bowl, stirring with a whisk until smooth.
  7. Add the yogurt mixture to the flour mixture; stir with a whisk until smooth.
  8. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray.
  9. Pour about 1/3 cup batter per flatbread onto pan in a spiral, starting at the center; cook 20 seconds. Cover the pan; cook an additional 40 seconds or just until set.
  10. Transfer to a plate, and cover with a cloth to keep warm. Repeat procedure with remaining cooking spray and batter, wiping the pan dry with a paper towel between flatbreads.
  11. Serve flatbreads with chutney.

Nutrition Facts

Calories175kcal
Protein9.96%
Fat20.41%
Carbs69.63%

Properties

Glycemic Index
34.51
Glycemic Load
9.57
Inflammation Score
-10
Nutrition Score
9.8400000346744%

Flavonoids

Apigenin
0.01mg
Luteolin
0.11mg
Kaempferol
0.09mg
Myricetin
0.03mg
Quercetin
0.09mg

Nutrients percent of daily need

Calories:175.22kcal
8.76%
Fat:4.05g
6.24%
Saturated Fat:1.1g
6.9%
Carbohydrates:31.12g
10.37%
Net Carbohydrates:26.96g
9.8%
Sugar:7.89g
8.76%
Cholesterol:3.86mg
1.29%
Sodium:552.55mg
24.02%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.45g
8.9%
Vitamin A:6226.48IU
124.53%
Manganese:0.34mg
16.9%
Fiber:4.15g
16.62%
Iron:2.15mg
11.93%
Vitamin B1:0.11mg
7.29%
Folate:29.03µg
7.26%
Calcium:68.93mg
6.89%
Potassium:215.16mg
6.15%
Vitamin B6:0.12mg
6.02%
Vitamin K:6.27µg
5.97%
Vitamin B2:0.09mg
5.41%
Selenium:3.69µg
5.28%
Vitamin C:4.02mg
4.87%
Vitamin B3:0.96mg
4.82%
Phosphorus:46.38mg
4.64%
Vitamin E:0.58mg
3.86%
Magnesium:14.14mg
3.53%
Copper:0.06mg
2.9%
Zinc:0.39mg
2.63%
Vitamin B5:0.24mg
2.42%
Source:My Recipes