• Prep Time:
  • Cooking Time:
  • Serves: 15 Servings

Ethiopian Flat Bread (Injera)

  • Recipe Submitted by on

Category: Low Fat

 Ingredients List

  • 3 c Self-rising flour (750 ml)
  • 1/2 c Whole wheat flour (125 ml)
  • 1/2 c Cornmeal or masa harina (125
  • Ml)
  • 1 tb Active dry yeast (one
  • Package) (15 ml)
  • 3 1/2 c Warm water (875 ml)


Mix and let set in large bowl, covered, an hour or longer, until batter
rises and becomes stretchy. It can sit as long as 3-6 hours. When ready,
stir batter if liquid has settled on bottom. Then whip in blender, 2 cups
of batter at a time, thinning it with 1/2 - 3/4 cup water. Batter will be
quite thin. Cook in non-stick frypan WITHOUT OIL (is that a great
instruction or what?) over medium or medium-high heat. Use 1/2 cup batter
per injera for a 12-inch pan or 1/3 cup batter for a 10-inch pan. Pour
batter in heated pan and quickly swirl pan to spread batter as thin as
possible. Batter should be no thicker than 1/8-inch. Do not turn over.
Injera does not easily stick or burn. It is cooked through when bubbles
appear all over the top. Lay each injera on a clean towel for a minute or
two, then stack in covered dish to keep warm. Finished injera will be
thicker than a crepe, but thinner than a pancake.

To serve, overlap a few injera on a platter and place stews on top (I think
most kinds of spicy bean or veggie stews/curries would be great with this.
For Ethiopian food, the spicier the better). Or lay one injera on each
dinner plate, and ladle stew servings on top. Give each person three or
more injera, rolled up or folded in quarters, to use for scooping up the

I calculated that if you make 15 12-inch injeras, each would be about 120
calories, 3% CFF. Not bad. For a more authentic injera, add 1/2 cup teff
flour (teff is a kind of millet) and reduce the whole wheat flour to 1/4

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