Injera
Vegetarian
እንጀራ · injera
A large, spongy, slightly sour flatbread made from a fermented teff batter and cooked on one side only. It is both the plate and the utensil for Ethiopian and Eritrean meals.
Injera is an Ethiopian bread, ready in about 48 hours 55 minutes and made with teff. It serves 8 and is rated advanced to cook.
- Prep
- 15 min
- Cook
- 40 min
- Rest
- 48 h
- Total
- 48 h 55 min
- Serves
- 8
- Level
- Advanced
- Calories
- 165
Most of the time is unattended fermentation (2–3 days at room temperature).
Method
Step 1
Whisk (opens in a new tab) the teff flour (opens in a new tab) with about 500 ml of water (and the yeast or starter, if using) into a smooth, pourable batter. Cover loosely with a cloth.
How it looks · Photo: Kampus Production on Pexels Step 2
Leave at warm room temperature for 2–3 days, until bubbly with a clear layer of liquid on top and a pleasantly sour smell. Pour off and discard that liquid.
- 24°C · warm room, 2–3 days
Pink, fuzzy or foul-smelling batter has spoiled — throw it away and start again.
Step 3
Stir in the salt and enough fresh water to bring the batter to the thickness of a thin crêpe batter. Leave 30 minutes to become bubbly again.
- 5 min
Step 4
Heat a large non-stick pan or griddle over medium heat without oil. Pour batter in a spiral from the outside in to make a thin, even layer.
How it looks · Photo: Muhammad Khawar Nazir on Pexels Step 5
As soon as holes ('eyes') cover the surface, put a lid on and cook until the top is dry and the edges lift — about 2–3 minutes. Do not flip.
- 3 min
- medium heat
Step 6
Slide the injera onto a clean cloth to cool before stacking. Repeat with the remaining batter.
- 30 min
About this dish
- Origin
- Ethiopian and Eritrean highlands · Commonly attributedCentral to both Ethiopian and Eritrean cuisine.Also popular in Ethiopia, Eritrea
- Dish
- Breakfast · Lunch · Dinner · Breads & flatbreads · Side dishes
- Cooking method
- Fermented, Steamed
- Taste
- sour, earthy, mild
- Diet
- Vegan · No gluten ingredients · Dairy-free · No nut ingredientsWorked out from the ingredients. How labels work
All labels
Vegan · Plant-based · Vegetarian (lacto-ovo) · Eggetarian · Lacto-vegetarian · Ovo-vegetarian · Pescatarian · Flexitarian-friendly · Whole-food focused · No gluten ingredients · Dairy-free · Egg-free · No nut ingredients · No added sugar · Alcohol-free · Pork-free · Beef-free · Low-fat · Low-sodium · DASH-style - Good for
- Make-ahead
- Techniques
- Steaming · Fermentation
Allergens
None of the 14 major allergens appear in the listed ingredients.
Based on typical versions of these ingredients and not verified allergen-free. Brands differ and cross-contact happens, so always check labels. For severe allergies, follow your clinician’s advice.
Nutrition
165 kcal per serving
Calculated1 serving ≈ 139 g · recipe makes 8
Where the energy comes from
- Protein 15%
- Carbohydrate 80%
- Fat 6%
| Nutrient | Per serving | Per 100 g* |
|---|---|---|
| Energy | 165 kcal | 119 kcal |
| Protein | 6 g | 4.3 g |
| Carbohydrate | 32.9 g | 23.7 g |
| Net carbohydrate | 29.3 g | 21.1 g |
| Sugars | 0.8 g | 0.6 g |
| Added sugars | 0 g | 0 g |
| Fibre | 3.6 g | 2.6 g |
| Fat | 1.1 g | 0.8 g |
| Saturated fat | 0.2 g | 0.1 g |
| Trans fat | — | — |
| Cholesterol | — | — |
| Sodium | 7 mg | 5 mg |
| Salt equivalent | 0 g | 0 g |
Vitamins & minerals per serving
- Potassium
- 192 mg
- Calcium
- 90 mg
- Iron
- 3.4 mg
- Magnesium
- 85 mg
- Vitamin A (RAE)
- 0 µg
- Vitamin C
- —
- Vitamin D
- —
- Vitamin B12
- —
- Folate (DFE)
- —
How these numbers were made
- Calculated from USDA FoodData Central (SR Legacy) per-100 g values and the listed quantities.
- *Per 100 g of combined raw ingredients; the cooked dish may weigh more or less.
- Optional ingredients are not included: dried yeast, salt.
- “—” means the value isn’t known for enough of the ingredients; it is never zero by default.
- Values are estimates for guidance, not for medical dosing. U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. fdc.nal.usda.gov.
Good to know
Tips
- Fermentation is faster in a warm kitchen and slower in a cool one — go by bubbles and smell, not the clock.
Common mistakes
- Stacking hot injera makes them stick together; let each cool first.
- Batter that is too thick gives dense injera without eyes.
Serve with
- Spread on a tray and top with wots, gomen and salads; tear pieces to scoop up the stews.
Storage
- Wrap and keep at room temperature for 2 days, or refrigerate up to 5 days.
Reheating
- Usually eaten at room temperature; refresh briefly in a covered pan or microwave.
Variations
- Teff and wheat injera: Many cooks outside Ethiopia blend teff with wheat or barley flour for a faster, milder injera; this adds gluten.
Original editorial recipe · FriendsPantry editorial · Not yet independently reviewed · Added · Updated
Recipe DNA
How this dish is built
Baker’s notes
Customise in Bread & BakeryTimeline and readiness cues
Mix and knead · about 15 min
Weigh everything. Knead until smooth and elastic: a small piece stretches thin enough to see light through (the windowpane test).
First rise (bulk) · about 48 h
Bubbly on top, risen and smelling pleasantly sour.
Rest · about 30 min
Covered so it doesn't dry out; relaxed dough rolls and shapes without springing back.
Bake · about 40 min
Deep golden; bread sounds hollow when tapped underneath, or reads 93–96 °C inside (enriched breads 88–90 °C).
Cool · about 30 min
Cool on a rack before slicing — the crumb is still setting; cutting hot bread makes it gummy.
- Start to finish: about 49 h 55 min. Times are a guide — warmth changes everything; follow the cues.
If something goes wrong
Pale crust
Likely causes
- Oven too cool
- Too little sugar or no milk/egg for browning
- Over-fermented (yeast ate the sugars)
What to do
- Check the oven with a thermometer
- Brush with egg wash or milk
- Shorten the fermentation
Burnt bottom
Likely causes
- Tray too close to the heat
- Dark tray absorbs more heat
- Too much sugar in the dough
What to do
- Bake on the middle shelf
- Double up trays or use a light-coloured one
- Lower the temperature 10–15 °C and bake a little longer
Tough or chewy flatbread
Likely causes
- Dough too stiff
- Not rested
- Cooked too slowly on too cool a pan
What to do
- Add water until the dough is soft and slightly tacky
- Rest 20–30 minutes covered so the gluten relaxes
- Cook on a very hot tawa or pan — quickly
Reviews & corrections
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