Ethiopian Injera
Ethiopian Injera is a large, spongy, sourdough flatbread with a slightly tangy flavor, made from fermented teff flour. It serves as both the plate and the utensil for various flavorful stews, known as 'wats' or 'tsebhi,' which are often made with lentils, chickpeas, beef, or chicken. This communal dish is a staple of Ethiopian and Eritrean cuisine.
🍽️ Nutrition at a glance
Injera is primarily a carbohydrate-rich food due to its teff grain base, but it also provides a good source of plant-based protein and dietary fiber. A typical serving (about one large injera) can range from 300 to 500 calories, with the exact number depending on its size and the accompanying stews.
Nutrition breakdown
| Calories | 450 kcal |
| Protein | 18 g |
| Carbs | 65 g |
| Fat | 12 g |
| Fiber | 10 g |
| Sugar | 8 g |
| Sodium | 900 mg |
| Iron | 5 mg |
| Calcium | 120 mg |
| Potassium | 600 mg |
| Magnesium | 80 mg |
| Phosphorus | 250 mg |
| Vitamin C | 15 mg |
| Vitamin A | 300 mcg RAE |
| Folate | 100 mcg |
Per 1 large injera (approx. 200 g) with 1 cup (240 g) mixed stews · estimated, varies by recipe
💡 What's interesting
Culturally, injera is central to the Ethiopian tradition of 'gursha,' where hand-feeding someone a bite wrapped in injera is a gesture of friendship and respect. Nutritionally, teff is a gluten-free ancient grain that is exceptionally high in iron, calcium, and resistant starch, which can aid in digestion.
