Teff Porridge (Genfo)
Genfo is a thick, hearty porridge made from teff flour, a tiny grain native to Ethiopia and Eritrea. It is traditionally prepared by slowly stirring the flour into boiling water until it forms a smooth, dense consistency, often served with a well of spiced butter (niter kibbeh) and a sprinkle of berbere spice.
🍽️ Nutrition at a glance
This dish is a carbohydrate-rich staple, providing sustained energy. It is an excellent source of plant-based protein, dietary fiber, and essential minerals like iron and calcium, with a typical serving containing approximately 300-350 calories.
Nutrition breakdown
| Calories | 320 kcal |
| Protein | 10 g |
| Carbs | 60 g |
| Fat | 5 g |
| Fiber | 8 g |
| Sugar | 1 g |
| Sodium | 15 mg |
| Iron | 5 mg |
| Calcium | 180 mg |
| Potassium | 450 mg |
| Magnesium | 120 mg |
| Phosphorus | 250 mg |
| Manganese | 3.5 mg |
| Thiamin (B1) | 0.3 mg |
| Zinc | 2.5 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Teff is a gluten-free ancient grain that is one of the world's smallest, yet it's a nutritional powerhouse, boasting a high calcium content that surpasses many other grains. Genfo is a central part of Ethiopian culture, often served to new mothers or as a comforting first food for babies.
