Injera

Carbs 80%Protein 11%
Percent Calories

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

Directions

  1. 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)

NutrientValue%DV
Calories231
Fats2g 3%
Saturated fats0.1g 1%
Trans fats0g
Cholesterol0mg 0%
Sodium134mg 6%
Carbs47g 17%
Net carbs42g
Fiber6g 20%
Sugar0.5g
Protein6g
Calcium60mg 6%
Iron4mg 51%
Potassium82mg 2%
Vitamin D0μg 0%
Vitamins and Minerals
Alpha carotene0μg
Beta carotene0.1μg
Caffeine0mg
Choline7mg 1%
Copper0.1mg 6%
Fluoride0μg
Folate (B9)3μg 1%
Lycopene0μg
Magnesium21mg 5%
Manganese0.2mg 7%
Niacin1mg 6%
Pantothenic acid0.1mg 2%
Phosphorus63mg 9%
Retinol0μg
Riboflavin (B2)0mg 1%
Selenium6μg 11%
Theobromine0mg
Thiamine0.1mg 5%
Vitamin A IU0.3IU
Vitamin A0μg 0%
Vitamin B120μg 0%
Vitamin B60.1mg 7%
Vitamin C0mg 0%
Vitamin D IU0IU
Vitamin D20μg
Vitamin D30μg
Vitamin E0.2mg 2%
Vitamin K1μg 1%
Zinc0.4mg 4%
Sugars
Sugar0.5g
Sucrose0g
Glucose0g
Fructose0g
Lactose0g
Maltose0g
Galactose0g
Starch0g
Fats
Saturated fats0.1g 1%
Monounsaturated fats1g
Polyunsaturated fats0.5g
Trans fats0g
Fatty Acids
Total omega 30.1g
Total omega 60.1g
Alpha Linolenic Acid (ALA)0.1g
Docosahexaenoic Acid (DHA)0g
Eicosapentaenoic Acid (EPA)0g
Docosapentaenoic Acid (DPA)0g
Amino Acids
Alanine0.1g
Arginine0.1g
Aspartic acid0.1g
Cystine0.1g
Glutamic acid0.5g
Glycine0.1g
Histidine0.1g
Hydroxyproline0g
Isoleucine0.1g
Leucine0.2g
Lysine0.1g
Methionine0g
Phenylalanine0.1g
Proline0.2g
Serine0.1g
Threonine0.1g
Tryptophan0g
Tyrosine0.1g
Valine0.1g