Injera - Ethiopian sourdough flatbread

Injera - Ethiopian sourdough flatbread

Total: 73 hr | Active: 1 hr
Nutritional value / people: 645 kcal
, Fat: 21 g
, Carbohydrate: 80 g
, Protein: 28 g

This soft sourdough flatbread made with teff flour is a staple food in Ethiopia. Teff is a local grain variety in Ethiopia and has been cultivated for over 5,000 years. Teff has a very characteristic, slightly nutty flavour. It is gluten-free, high in fibre, iron and minerals, and very filling. Injera flatbread is eaten daily in Ethiopia and goes with almost any meal. You eat with your right hand and the injera serves as a plate, eating utensil and side dish all in one. Meat and vegetable dishes are served on a large plate lined with injera. Simply tear off a small piece of the bread, scoop up some of the meat or vegetables and pop it all in your mouth. Here is a recipe for an Ethiopian meal comprising injera, a meat dish and two vegetable dishes.


6 people


Please note: If you adjust the quantities yourself, it may happen that the recipe is not perfect. The quantities and cooking times of the ingredients are not automatically adjusted in the text. If you have any questions about the quantities in this recipe, the culinary professionals at Betty Bossi will be happy to help you:

Betty Bossi Koch-Center

Flatbread dough

200 g teff flour (see tip)
200 g white flour
200 g brown flour or millet flour
¼ cube yeast (approx. 10 g)
1 litre water

To bake the flatbread

lukewarm water

Lamb stew

300 g leg of lamb, cut into approx. 2 cm cubes
1 onion, thinly sliced
1 tbsp clarified butter
1 tomato, halved, sliced
1 green chilli, deseeded, roughly chopped
1 sprig rosemary
¼ tsp cayenne pepper
1 tsp salt

Ethiopian-style cabbage

3 tbsp olive oil
2 onions, halved, sliced
2 garlic cloves, roughly chopped
2 carrots, diced
600 g white cabbage, cut into strips approx. 1 cm wide
2 green chillies, deseeded, chopped
1 ½ tsp salt

Ethiopian-style spinach

3 tbsp olive oil
2 onions, halved, sliced
2 garlic cloves, finely chopped
500 g leaf spinach
2 red chillies, deseeded, finely chopped
1 ½ tsp salt
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Makes x flatbreads

How it's done

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Flatbread dough

Mix the flour in a bowl. Combine the yeast with a little water, add to the flour. Pour in 500 ml of water, mix and knead into a soft, smooth dough. Add the remaining 500 ml of water, mix to form a smooth dough using the dough hook on a hand mixer. Transfer the dough to a bowl (not made of metal). Cover the dough and leave to rest/ferment at room temperature for approx. 3 days.

To bake the flatbread

After a while, the dough will settle at the bottom of the bowl. Drain the water after 3 days. Mix the dough with enough lukewarm water to create the consistency of an omelette batter. Heat a non-stick frying pan, without adding any oil. Pour enough batter into the pan to cover the base. Reduce the heat, cook the flatbread for approx. 30 secs., cover the pan as soon as bubbles begin to appear, continue to cook for approx. 15 secs. until the flatbread separates from the edge of the pan. Carefully place the flatbread on a tea towel, allow to cool slightly. Repeat these steps with the remaining batter.

Lamb stew

Fry the meat in a non-stick frying pan without any oil. Add the onion and cook briefly, add the clarified butter. Fry the tomato, chilli and rosemary for approx. 3 mins., season and keep warm.

Ethiopian-style cabbage

Heat the oil in a non-stick frying pan. Sauté the onions for approx. 5 mins., add the garlic and cook briefly. Add the carrots and cook for approx. 5 mins. Add the cabbage and chillies, cook for approx. 15 mins., season with salt and keep warm.

Ethiopian-style spinach

Heat the oil in a wide pan. Sauté the onions for approx. 5 mins., add the garlic and cook briefly. Add the spinach, allow to wilt. Turn up the heat, reduce the resulting liquid. Add the chillies, mix, season with salt and keep warm.

Good to know
Tip: Teff flour is available from Coop Vitality pharmacies.
Note: When cooking flatbreads, be sure to wipe the frying pan with kitchen paper each time. The flatbread is not turned during cooking. You know you have the right temperature when the underside is nice and smooth, and lots of "eyes" form on the upper surface. The consistency of injera is soft, fluffy and moist. Cooking injera is tricky and requires a little practice and patience.

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