Teff flour: what it is, why it is good for you, light and gluten-free recipes

Teff flour: what it is, why it is good for you, light and gluten-free recipes. In this article, what are the benefits of eating Teff flour for those who want to eat gluten-free? What are the side effects of teff flour? We will provide information about Also, is Teff a gluten-free food? Does Teff flour cause inflammation? You can read the answers to such questions in the rest of our article.

Teff flour: what it is

Teff flour, a gluten-free product until recently unknown to most, is made from the naturally gluten-free cereal of the same name. A member of the grass family and native to Ethiopia and Eritrea, teff (Eragrostis tef) has been valued for its nutritional and healing properties since ancient times.

Referred to as the “grain of health,” it is the main ingredient in Injera, a protein-rich, low-carb bread staple of Ethiopia. Find out why it’s good for you and try our recipes with teff flour, great for those with celiac disease as well as those on a diet.

Why is teff flour good for you?

The teff seed is so small (about 0.8 mm in diameter) that, during milling, there is no need to separate the germ from the husk. Having a higher percentage of bran and germ than other grains, teff flour retains a very high fiber content. Thus, because of this characteristic, it is an ideal ingredient for those with celiac disease and gluten intolerance, who usually seek fiber-rich foods in their diets.

In fact, insoluble fiber is also useful for regulating sugar absorption and intestinal well-being.

Teff flour: nutritional values

In addition to its high fiber intake, this flour is a source of:

Amino acids.
Mineral salts (calcium, potassium, iron, phosphorus and manganese).
Because of the complex carbohydrates it contains, it is a low-glycemic index food, so it is suitable for people with diabetes or those who want to lose weight.


Teff seed can come in various colors: white, red or dark brown. Thus, depending on the color, you get two types of teff flour: white or dark. White (or ivory) teff flour is more valuable; it has a rather sweet and delicate aroma, reminiscent of chestnut. In contrast, dark teff flour has a more rustic and distinct flavor, similar to nuts. Both the light and dark varieties give off an enveloping, slightly toasted aroma, reminiscent of malt.

As with all gluten-free flours, although derived from permitted foods, always check the package for the “gluten-free” claim or the crossed-out ear of wheat symbol when purchasing.

How to use teff flour in cooking

Suitable for the diet of people with celiac disease, because it is naturally gluten free, teff flour is perfect for preparing sweet or savory recipes such as cakes, cookies, muffins, pancakes, shortcrust and brisée pastries, breads, pizza, and crackers.

Like cornstarch, it is excellent for thickening soups, sauces and creams, to which it gives thickness and creaminess. But, compared with cornstarch, it yields a product that stales more slowly.

In preparations that require texture, it can replace up to 25 percent of the base flour, while for crepes or softer textures, it can be used in higher percentages. In addition, it can be the basic ingredient for making a soft pudding, to be accompanied by fresh fruit, for a rich and nutritious breakfast.

Recipes with teff flour

1 – Teff tortillas with eggplant cream and cherry tomatoes

Ingredients for 2 people

Revolution bread and pizza mix 60 g
white teff flour allowed 50 g
rice flour allowed 20 g
water 200 ml
eggplant 2
cherry tomatoes 10
blond onion 1
clove garlic 1/2
black olives 2 tablespoons
fresh basil 5 leaves
rice oil 2 tablespoons
salt to taste

2 – Gluten-free teff fusilli with broccoli, cherry tomatoes and aged caciotta cheese

Ingredients for 2 persons

broccoli 250 g
cherry tomatoes 100 g
gluten-free teff fusilli 120 g
aged caciotta cheese 30 g
extra-virgin olive oil 1 tablespoon
salt to taste
pepper to taste

3 – Gluten-free and lactose-free whole-grain cassette bread

For 1 kg of dough

water 390 ml
brewer’s yeast 20 g
preparation for bread and focaccia Senz’altro 400 g
teff flour permitted 50 g
buckwheat flour allowed 50 g
extra virgin olive oil 30 ml
salt 5 g.

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