Injera
1 Piece of injera contains 231 Calories. The macronutrient breakdown is 80% carbs, 9% fat, and 11% protein. This is a good source of fiber (20% of your Daily Value) and iron (51% of your Daily Value).
- Makes
- 12 Piece
- Prep Time
- 35 minutes
- Cook Time
- 200 minutes
Ingredients
Barley flour or meal
1 cup or 148g
Canola oil
2 tsp or 9g
Directions
- Step 1 Combine teff flour, barley flour, corn flour, self-rising flour and yeast in a large bowl. Slowly add water and whisk until no lumps remain. The consistency should be thinner than bread dough but thicker than crêpe batter. Cover and let stand at room temperature for 3 days. Step 2 Pour off the water that's risen to the top of the batter and reserve. Whisk the batter until smooth. If necessary, add the reserved water, 1 tablespoon at a time, until the batter is thin and pourable, like a slightly thicker crêpe batter. Cover and let stand at room temperature for 1 hour. Step 3 Heat a large cast-iron skillet over medium heat. Pour 1/2 cup batter into the pan, tilting and swirling to create a thin layer. The batter should spread easily. (If it's too thick, whisk in 1 tablespoon of the reserved water--do not add tap water.) Step 4 When small holes start to form in the batter, cover the pan and cook until the edges are dry and lifting up, about 45 seconds. Run a spatula underneath and transfer to a wire rack to cool. Repeat with the remaining batter. (If the injera starts to stick, brush the pan with 2 teaspoons canola oil.) Do not stack the injera until completely cooled. Serve immediately or wrap in plastic until ready to serve.
Nutrition Facts
For 1 Piece of injera (183g)
Nutrient | Value | %DV |
---|---|---|
Calories | 231 | |
Fats | 2g | 3% |
Saturated fats | 0.1g | 1% |
Trans fats | 0g | |
Cholesterol | 0mg | 0% |
Sodium | 134mg | 6% |
Carbs | 47g | 17% |
Net carbs | 42g | |
Fiber | 6g | 20% |
Sugar | 0.5g | |
Protein | 6g | |
Calcium | 60mg | 6% |
Iron | 4mg | 51% |
Potassium | 82mg | 2% |
Vitamin D | 0μg | 0% |
Vitamins and Minerals | ||
Alpha carotene | 0μg | |
Beta carotene | 0.1μg | |
Caffeine | 0mg | |
Choline | 7mg | 1% |
Copper | 0.1mg | 6% |
Fluoride | 0μg | |
Folate (B9) | 3μg | 1% |
Lycopene | 0μg | |
Magnesium | 21mg | 5% |
Manganese | 0.2mg | 7% |
Niacin | 1mg | 6% |
Pantothenic acid | 0.1mg | 2% |
Phosphorus | 63mg | 9% |
Retinol | 0μg | |
Riboflavin (B2) | 0mg | 1% |
Selenium | 6μg | 11% |
Theobromine | 0mg | |
Thiamine | 0.1mg | 5% |
Vitamin A IU | 0.3IU | |
Vitamin A | 0μg | 0% |
Vitamin B12 | 0μg | 0% |
Vitamin B6 | 0.1mg | 7% |
Vitamin C | 0mg | 0% |
Vitamin D IU | 0IU | |
Vitamin D2 | 0μg | |
Vitamin D3 | 0μg | |
Vitamin E | 0.2mg | 2% |
Vitamin K | 1μg | 1% |
Zinc | 0.4mg | 4% |
Sugars | ||
Sugar | 0.5g | |
Sucrose | 0g | |
Glucose | 0g | |
Fructose | 0g | |
Lactose | 0g | |
Maltose | 0g | |
Galactose | 0g | |
Starch | 0g | |
Fats | ||
Saturated fats | 0.1g | 1% |
Monounsaturated fats | 1g | |
Polyunsaturated fats | 0.5g | |
Trans fats | 0g | |
Fatty Acids | ||
Total omega 3 | 0.1g | |
Total omega 6 | 0.1g | |
Alpha Linolenic Acid (ALA) | 0.1g | |
Docosahexaenoic Acid (DHA) | 0g | |
Eicosapentaenoic Acid (EPA) | 0g | |
Docosapentaenoic Acid (DPA) | 0g | |
Amino Acids | ||
Alanine | 0.1g | |
Arginine | 0.1g | |
Aspartic acid | 0.1g | |
Cystine | 0.1g | |
Glutamic acid | 0.5g | |
Glycine | 0.1g | |
Histidine | 0.1g | |
Hydroxyproline | 0g | |
Isoleucine | 0.1g | |
Leucine | 0.2g | |
Lysine | 0.1g | |
Methionine | 0g | |
Phenylalanine | 0.1g | |
Proline | 0.2g | |
Serine | 0.1g | |
Threonine | 0.1g | |
Tryptophan | 0g | |
Tyrosine | 0.1g | |
Valine | 0.1g |