- 20 g corn starch
- 50 g whole-wheat flour
- 30 g granulated sugar, (10 g + 20 g)
- 1 teaspoon(s) yeast
- 550 g water, lukewarm (150 g + 400 g)
- 330 g all-purpose flour
- 3 teaspoon(s) baking powder
- 2 teaspoon(s) salt
- 50 g sunflower oil, for the frying
- beetroot hummus , to serve
Easy Ethiopian flatbread-Injeras
Diet based on cereals, pulses, nuts, seeds, vegetables, fruits and other animal foods such as honey and eggs. Excludes meat, fish, mollusks.
Diet based on vegetables, legumes and green leaves. It excludes foods such as meat, fish, mollusks, dairy products, eggs, honey and their by-products.
Dairy Free Diet
Excludes foods such as milk, yoghurt, cheese and their by-products.
Egg Free Diet
It is usually followed when someone is allergic to this food.
Nuts Free Diet
It is usually followed when someone is allergic to nuts.
Low in Sugars Diet
Limits all sources of added sugars and encourages the reduction of high-carbohydrate (high glycemic index) foods. A claim that a food can be classified as LS can be made when it contains less than 5 gr of sugars per 100 gr of solid food or 2.5 gr of sugars per 100 ml of liquid food.
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This flatbread is made with teff flour which is, unfortunately, hard to be found. I have a recipe for you so that you can also make this flatbread as it is worth a try! Its taste is not that sour but it has the same texture and consistency.
- In a bowl, add the cornstarch, whole-wheat flour, 15 g sugar, yeast, and 150 g water.
- Mix with a hand whisk until there is a uniform mixture.
- Cover the bowl with plastic wrap and leave the mixture for 1 hour at room temperature until it doubles in volume.
- In another bowl, mix the all-purpose flour, baking powder, salt, and the remaining sugar.
- Pour the mixture of the first bowl into the second mixture, and mix with a hand whisk.
- Slowly pour the rest of the water while at the same time, mix with the hand whisk in order to avoid having lumps in the mixture. In case there are any lumps formed, you can beat the mixture with an immersion blender until they are dissolved.
- Cover the bowl with plastic wrap and leave it at room temperature for 2 hours, until the mixture is doubled.
- The mixture’s texture has to be a little thicker than that of a crepe’s mixture.
- Heat 1 teaspoon sunflower oil in a frying pan at high heat. Make sure it covers the whole surface and as soon as the frying pan heats up, lower the heat to medium, take a ladleful of the mixture and pour it into the frying pan.
- As soon as it is done, it will start sticking off the frying pan and then, flip it over so that it gets well cooked.
- Repeat this process for each flatbread.
- Serve with the beetroot hummus.
Nutrition information per portion
Shows how much energy food releases to our bodies. Daily caloric intake depends mainly on the person’s weight, sex and physical activity level. An average individual needs about 2000 kcal / day.
Are essential to give energy to the body while helping to maintain the body temperature. They are divided into saturated "bad" fats and unsaturated "good" fats.
Known as "bad" fats are mainly found in animal foods. It is important to check and control on a daily basis the amount you consume.
The main source of energy for the body. Great sources are the bread, cereals and pasta. Use complex carbohydrates as they make you feel satiated while they have higher nutritional value.
Try to consume sugars from raw foods and limit processed sugar. It is important to check the labels of the products you buy so you can calculate how much you consume daily.
It is necessary for the muscle growth and helps the cells to function well. You can find it in meat, fish, dairy, eggs, pulses, nuts and seeds.
They are mainly found in plant foods and they can help regulate a good bowel movement while maintaining a balanced weight. Aim for at least 25 grams of fiber daily.
A small amount of salt daily is necessary for the body. Be careful though not to overdo it and not to exceed 6 grams of salt daily
*Based on an adult’s daily reference intake of 2000 kcal.
*The nutritional chart and the symbols refer to the basic recipe and not to the serving suggestions.
*To calculate nutritional table data, we use software by