Healthy Food

5 things good to know about Teff and benefits | by Dicle Belul | Jan, 2024

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  • Teff is a grain that is native to Ethiopia and Eritrea. It has been cultivated and consumed in this region for thousands of years and is a staple crop in their diets.
  • Teff is a tiny grain, about the size of a poppy seed. It is available in different colors, including white, red, and brown. The most common variety is the reddish-brown teff.
  • Teff is highly nutritious and packed with essential nutrients. It is an excellent source of dietary fiber, protein, iron, calcium, and various vitamins, including vitamin C and B vitamins. It is also gluten-free, making it a suitable choice for individuals with celiac disease or gluten intolerance.
  • Teff is often ground into flour and used to make injera, a traditional Ethiopian and Eritrean flatbread. Injera is a sourdough-like bread with a slightly tangy flavor and a spongy texture. It is typically used as a utensil to scoop up stews and other dishes.
  • Apart from injera, teff flour can be used in various other culinary applications. It can be used to make bread, pancakes, porridge, cookies, and other baked goods. Teff grains can also be cooked and used as a base for salads, side dishes, or as a replacement for rice or couscous. The versatility of teff makes it a popular ingredient in gluten-free and nutritious recipes.


  1. Nutritional richness: Teff is highly nutritious and offers several health benefits. It is rich in dietary fiber, which aids in digestion and promotes a healthy gut. Teff is also a good source of protein, essential for muscle growth and repair. Additionally, it contains significant amounts of iron, calcium, magnesium, and B vitamins, which are crucial for overall health and vitality.
  2. Gluten-free alternative: Teff is naturally gluten-free, making it an excellent choice for individuals with celiac disease or gluten intolerance. It can be used as a substitute for wheat flour in various recipes, allowing those with gluten sensitivities to enjoy a wide range of dishes.

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