Teff Injera Bread with Carrot-Ginger Chutney

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.

Yield: 14 servings (serving size: 1 flatbread and 2 tablespoons chutney)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 171
  • Calories from fat: 20%
  • Fat: 3.8g
  • Saturated fat: 1.1g
  • Monounsaturated fat: 1.8g
  • Polyunsaturated fat: 0.3g
  • Protein: 4.2g
  • Carbohydrate: 30.5g
  • Fiber: 3.8g
  • Cholesterol: 4mg
  • Iron: 2mg
  • Sodium: 520mg
  • Calcium: 70mg

Ingredients

  • Chutney:
  • 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
  • Injera:
  • 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

Preparation

  1. 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. 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. 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.
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