Teff Injera Bread with Carrot-Ginger Chutney

Teff Injera Bread with Carrot-Ginger ChutneyRecipe
Photo: Becky Luigart-Stayner; Styling: Jan Gautro
A traditional injera batter may ferment for days, but this streamlined version comes together quickly. Yogurt adds sourness, while the club soda creates bubbles for a lighter batter. To use the same amount of whole wheat flour in place of teff flour, add 1/2 cup water to the batter; the characteristic tangy flavor may be subdued.


14 servings (serving size: 1 flatbread and 2 tablespoons chutney)

Recipe from

Cooking Light

Nutritional Information

Calories 171
Caloriesfromfat 20 %
Fat 3.8 g
Satfat 1.1 g
Monofat 1.8 g
Polyfat 0.3 g
Protein 4.2 g
Carbohydrate 30.5 g
Fiber 3.8 g
Cholesterol 4 mg
Iron 2 mg
Sodium 520 mg
Calcium 70 mg


2 tablespoons olive oil
4 cups (1/2-inch) cubed peeled carrot (4 medium)
3/4 cup finely chopped shallots (about 3 large)
4 garlic cloves, minced
2 (3 x 1/2–inch) julienne-cut strips peeled fresh ginger
2 tablespoons sugar
2 tablespoons honey
1 tablespoon butter
4 cardamom pods, bruised
2 thyme sprigs
2 cups organic vegetable broth (such as Emeril's)
1/2 teaspoon salt
9 ounces teff whole-grain flour (about 2 cups)
4.5 ounces all-purpose flour (about 1 cup)
1 1/2 teaspoons baking soda
1 teaspoon salt
2 1/2 cups club soda
3/4 cup plain yogurt
Cooking spray


1. To prepare chutney, heat oil in a large nonstick skillet over medium-high heat. Add carrot, shallots, garlic, and ginger to pan. Reduce heat to low, and cook 10 minutes, stirring occasionally. 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.

2. To prepare injera, weigh or lightly spoon flours into dry measuring cups; level with a knife. Combine flours, baking soda, and 1 teaspoon salt in a large bowl; stir with a whisk. Combine club soda and yogurt in a small bowl, stirring with a whisk until smooth. Add the yogurt mixture to the flour mixture; stir with a whisk until smooth.

3. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. 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. 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. Serve flatbreads with chutney.