Injera

Prepared Food AddinsFlatbreadTangySourNuttyEarthySoftSpongy

Nutrition (per 100 g)

Calories: 170
Protein (g): 4.5
Fat (g): 1
Carbs (g): 36
Fiber (g): 3.5
Sodium (mg): —

Values vary with teff-to-wheat/barley blends, fermentation time, and salt levels. Pure teff versions are gluten-free, but many commercial injera include wheat or barley and contain gluten.

Storage

Room temp: up to 1 days
Refrigerated: up to 7 days
Frozen: up to 60 days

Injera is a large, spongy, sourdough flatbread central to Ethiopian and Eritrean cuisines. Traditionally made from finely milled teff flour fermented with a starter, it develops a tangy flavor and a distinctive network of tiny holes (called “eyes”) that soak up sauces. Baked on a wide, flat griddle called a mitad, injera is soft, pliable, and typically served in broad rounds.

More than a side, injera functions as both plate and utensil: dishes are spooned onto a base layer, and additional pieces are torn to scoop up bites. Outside the Horn of Africa, recipes may blend teff with wheat or barley for texture and cost, which affects gluten content and flavor. Its mild nuttiness, gentle sourness, and absorbent crumb make it ideal alongside richly spiced stews and sautés.