Injera is an omnipresent spongy and tangy flatbread in Ethiopia that is traditionally prepared in a large ceramic cooking pan. It acts as a communal plate and utensil to be torn into pieces and used to scoop up fragrant stews such as misir wot (Ethiopian lentil stew). You can do the same with this crepe-sized version.
As teff flour ferments, it gives rise to Lactobacillus, beneficial bacteria that may improve digestive health. As they cook, keep the flatbreads warm in a 200 F (100 C) oven, preferably in a single layer. Ethiopian cooks prefer to use ivory teff flour for making injera, but any hue of flour can be used based on what is available in health food stores near you.
1 tsp (5 mL) active dry yeast
1 1/2 cups (350 mL) teff flour
1/2 tsp (2 mL) salt
Juice of 1/2 lemon
Place yeast in large bowl. Heat 1 3/4 cups (435 mL) water in saucepan over low heat until warm to the touch, about 110 F (45 C). Pour water over yeast and stir together. Add teff flour and salt; stir again. Cover bowl with kitchen towel and let sit at room temperature for 12 to 24 hours. When ready to make flatbreads, add lemon juice and whisk contents of bowl until smooth.
Heat a 10 in (25 cm) skillet or well-seasoned cast iron pan over medium-high heat. When a drop of water dances around on skillet surface, reduce heat to medium. Add 1/3 cup (80 mL) batter to centre of skillet and rotate pan in circular motion to spread batter outward into large, thin circle. Heat until surface is covered in small holes and edges begin to brown. Cover pan with lid and heat for additional 2 minutes, or until batter is set and edges begin to curl up. Repeat with remaining batter.
Each serving contains: 226 calories; 8 g protein; 2 g total fat (0 g sat. fat, 0 g trans fat); 44 g total carbohydrates (0 g sugars, 8 g fibre); 298 mg sodium
Ethiopian Lentil Stew (Misir Wot)
A central ingredient in Ethiopian stews such as misir wot is berbere, a fiery blend of spices including chili, fenugreek, coriander, cinnamon, and ginger. Find it at well-stocked spice shops or make your own using one of the many online recipes available. You can also simply add a few of its key spices to this stew and you’ll surely get a wonderful accompaniment to a platter of teff flatbread.
2 Tbsp (30 mL) unsalted butter
1 medium-sized yellow onion, diced
1/4 tsp (1 mL) salt
3 garlic cloves, minced
1 cup (250 mL) rinsed red lentils
19 oz (540 mL) can diced tomatoes
1 Tbsp (15 mL) berbere spice mix
2 green onions, thinly sliced
Heat a medium-sized saucepan over medium heat. Melt butter in pan and then add onion and salt. Cook onion, stirring occasionally, until soft and golden brown, about 6 minutes. Add garlic and cook for 30 seconds, stirring often. Add lentils, tomatoes, berbere, and 2 cups (500 mL) water to pan and bring to a boil. Reduce heat to medium-low and simmer covered, stirring occasionally, until thickened and lentils are tender, about 35 minutes. Taste and add additional berbere if desired. Serve garnished with green onion.
Each serving contains: 186 calories; 9 g protein; 5 g total fat (3 g sat. fat, 0 g trans fat); 29 g total carbohydrates (6 g sugars, 5 g fibre); 292 mg sodium
source: "Teff Love", alive #378, April 2014
This Asian-inspired stir-fry takes full advantage of the crunch Brussels sprouts achieve when they’re heated quickly. The sweet-and-sour sauce delivers a tangy edge, and tempeh offers plant-based protein and a blast of umami. If you want meat in the dish, you can replace tempeh with ground pork. Ready, set, go Stir-frying is a cooking method that thrives on speed. That means you want to have all of your ingredients prepped and ready to go into the pan. That also means no chopping on the fly.
Two fall stalwarts—rutabaga and Swiss chard—team up to bring seasonal flavour to these baked savoury cakes. A topping of velvety cashew cream adds a little extra spark. Rutabaga burgers, anyone? You can also prepare these cakes burger-style in a skillet. Simply form rutabaga and chard mixture into burger-sized patties and cook in greased skillet over medium-high, until golden brown on both sides.
If you’re feeling a bit burnt out when it comes to your typical morning repast, consider pivoting to this bowl of nutrition and quintessential fall flavours. It might just be the cozy sweater of the breakfast world. If you need extra energy to power your day, you can scatter on some crunchy granola. The sweet potato mixture can be made a day or two in advance and reheated in the microwave before serving. Pick of the crops For sautéing purposes, you want to use pears that keep their shape when heated. Bosc and Anjou are two good options. Fuji, Cortland, Honeycrisp, and Empire are excellent apple choices for heating in the skillet, as they won’t turn too mushy.
A plant-based spinoff of shepherd’s pie makes an ideal use for those surplus starches. Flavour-rich shiitake mushrooms and saucy lentils meet creamy potatoes in a protein-filled and satisfying comfort meal packed with nutrition and perfect for any cool-weather dinner. Mash it up Do you have other kinds of leftover mash on hand? Any mash befits the top of this comfort food. Try substituting potatoes with mashed sweet potatoes or yams. For lower carb options, try celeriac or cauliflower mash!