Teff Flatbreads / Ethiopian Lentil Stew (Misir Wot)
Teff Flatbreads
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.
Serves 4.
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.
Serves 6.
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
Teff Flatbreads / Ethiopian Lentil Stew (Misir Wot)
Directions
Matthew Kadey, MSc, RD
Matthew Kadey is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
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