Teff flour is a versatile and nutritious alternative to traditional flours that has gained popularity in recent years.Â
Derived from the smallest grain in the world, teff flour has a distinct but light, nutty flavor and is packed with essential vitamins and minerals. Some even say teff is the new quinoa.
If you are curious to learn more about this unique flour, read on!
What is teff flour?
Teff flour is a gluten-free flour made from the tiny grain of the teff plant, which is a type of ancient grain that originated in Ethiopia.
Commercial production of teff flour involves toasting or roasting the grains to bring out their nutty flavor before grinding them into flour. The flour can then be sifted to remove any impurities, and it comes in different colors, including white, red, and brown. The color of the flour depends on the color of the teff grain used, with white teff having a milder flavor than the darker grains.
What’s the difference between teff flour and regular flour?
The main difference between teff flour and regular flour is their composition. Regular flour, whether it’s all-purpose or whole wheat, is typically made from wheat, which contains gluten, a protein that gives bread its chewy texture. In contrast, teff flour is made from the teff grain, which is naturally gluten-free and denser than regular flour.
But that’s not all that sets these two flours apart. Read more about teff flour vs all-purpose flour and find out which is better.
Benefits of teff flour
Despite its small size, this whole-grain flour packs a powerful nutritional punch. Because it’s so small, teff has a higher proportion of bran and germ compared to other whole grains, so it’s a good source of amino acids, iron, fiber, and calcium.
Teff flour is good for people with allergies, since it’s gluten-free and doesn’t contain any major food allergens. It also has a lower glycemic index compared to all-purpose flour, making it a better option for people with diabetes.
Plus, it has a distinctive pleasant flavor that can add a unique taste to a range of recipes.
Teff flour nutrition facts
| Flour (¼ cup) | Calories | Carbs | Fiber | Sugar | Fat | Protein | Glycemic Index |
| Teff flour | 130 | 27 g | 2 g | 1 g | 1 g | 4 g | 57 |
| All-purpose flour | 120 | 24 g | 1 g | 0 g | 0.5 g | 4 g | 85 |
How to bake and cook with teff flour
You can use teff flour to replace up to 25% of all-purpose flour. Teff flour is pretty dense and has a unique flavor, so it’s best when combined with other gluten-free flours.
Teff flour is a great addition to breakfast foods like pancakes, waffles, and muffins. Its nutty flavor pairs well with sweet toppings like maple syrup or honey. Plus, it’s packed with protein and fiber, so it will keep you full and satisfied all morning long.
Teff flour isn’t just for baking! You can also use it in savory dishes like quiche crusts and soups, stews, and sauces to thicken them up and add a nutty flavor. Just be sure to mix the teff flour with some water before adding it to your dish to prevent clumping.
Popular teff flour baked goods and dishes
Here are some popular ways to use teff flour:
- Injera (Ethiopian crepe-like flatbread)Â
- Muffins
- Pancakes and waffles
- Brownies
- Quick breads
- Porridge
- Cookies
- Pie and quiche crust
- Thickener in sauces, soups, and stews
How to make teff flour at home
Because the teff grain is so small, it’s difficult to grind teff using a home mill. It can be done, but the final product won’t be as fine as store-bought teff flour.
To start, you’ll need to purchase some teff grains. You can usually find them at health food stores or online. Once you have your teff grains, you can use a grain mill or a high-speed blender to grind them into flour.
Here’s how to make teff flour at home:
- Rinse the teff grains in cold water and let them dry completely.
- Pour the teff grains into your grain mill or high-speed blender and grind them into a fine powder. Be sure to grind the grains in small batches to ensure that they are ground evenly.
- Once all the teff grains have been ground, sift the flour through a sieve or sifter to remove any large pieces or chunks. This will help ensure that your teff flour is smooth and fine.
How to store teff flour
To store store-bought teff flour, transfer it to an airtight container with a tight-fitting lid and store in a cool, dry place away from direct sunlight or heat sources. Properly stored, it can last for up to a year.
Homemade teff flour should be stored in the same way, but has a shorter shelf life of about three months. If the flour smells musty or rancid, it’s time to toss it out and make a fresh batch!
What are the best substitutes for teff flour?
Quinoa flour is the best substitute for teff flour for most recipes. Both quinoa and teff are “superfood” grain flours that have similar nutty flavors, nutritional profiles, and baking properties.
Really, any gluten-free flour will work. I recommend rice flour, sorghum flour, or amaranth for a similar texture. Rice flour is best for recipes where you want a more neutral-tasting flour. Almond flour has fewer carbs and more fat than teff flour, so it’s the best keto substitute.
FAQs
Yes, teff flour is typically healthier than wheat flour because it’s a better source of fiber, vitamins, and minerals.
Yes, teff flour is naturally gluten-free, as it’s made from the teff grain that does not contain gluten.
Teff flour has a unique flavor and texture, but it can be similar to other gluten-free flours like brown rice flour or sorghum flour in terms of its uses and applications in cooking and baking.
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