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Healthy Recipes using Steel-Cut Teff

Steel-Cut Teff Breakfast Bowl

Start your day with a nutritious bowl of steel-cut teff topped with fresh fruits and nuts for a wholesome breakfast.

Ingredients
  • 1 cup steel-cut teff
  • 4 cups water
  • 1 banana, sliced
  • 1/2 cup blueberries
  • 2 tablespoons almond butter
  • 1 tablespoon honey
  • 1/4 teaspoon cinnamon
Instructions
  1. In a saucepan, bring water to a boil and add steel-cut teff. Reduce heat and simmer for 25-30 minutes until tender.
  2. Once cooked, stir in cinnamon and honey, then transfer to a bowl.
  3. Top with sliced banana, blueberries, and almond butter before serving.

Savory Teff and Vegetable Stir-Fry

A vibrant stir-fry featuring steel-cut teff and a medley of colorful vegetables, perfect for a healthy lunch or dinner.

Ingredients
  • 1 cup cooked steel-cut teff
  • 1 tablespoon olive oil
  • 1 bell pepper, sliced
  • 1 zucchini, sliced
  • 1 cup broccoli florets
  • 2 cloves garlic, minced
  • Soy sauce to taste
Instructions
  1. Heat olive oil in a large skillet over medium heat. Add garlic and sauté until fragrant.
  2. Add bell pepper, zucchini, and broccoli, cooking until vegetables are tender.
  3. Stir in cooked teff and soy sauce, mixing well before serving.

Teff and Chickpea Salad

A refreshing salad combining steel-cut teff and chickpeas, tossed with a zesty lemon dressing for a protein-packed meal.

Ingredients
  • 1 cup cooked steel-cut teff
  • 1 can chickpeas, rinsed and drained
  • 1 cucumber, diced
  • 1/2 red onion, chopped
  • 1/4 cup parsley, chopped
  • Juice of 1 lemon
  • 2 tablespoons olive oil
Instructions
  1. In a large bowl, combine cooked teff, chickpeas, cucumber, red onion, and parsley.
  2. In a separate bowl, whisk together lemon juice and olive oil.
  3. Pour dressing over the salad, toss well, and serve chilled.

Teff Pancakes with Berry Compote

Fluffy pancakes made with steel-cut teff, served with a homemade berry compote for a delightful breakfast treat.

Ingredients
  • 1 cup steel-cut teff flour
  • 1 tablespoon baking powder
  • 1/2 teaspoon salt
  • 1 cup almond milk
  • 1 tablespoon maple syrup
  • 1 cup mixed berries
  • 1 tablespoon coconut sugar
Instructions
  1. In a bowl, mix teff flour, baking powder, and salt. In another bowl, whisk almond milk and maple syrup.
  2. Combine wet and dry ingredients, stirring until smooth. Cook pancakes on a heated skillet until bubbles form.
  3. For the compote, simmer mixed berries and coconut sugar in a saucepan until thickened, then serve over pancakes.

Teff and Spinach Stuffed Peppers

Colorful bell peppers stuffed with a nutritious mixture of steel-cut teff, spinach, and spices, baked to perfection.

Ingredients
  • 4 bell peppers, halved and seeded
  • 1 cup cooked steel-cut teff
  • 2 cups fresh spinach, chopped
  • 1 teaspoon cumin
  • 1 teaspoon paprika
  • 1/2 cup feta cheese, crumbled
Instructions
  1. Preheat the oven to 375°F (190°C). In a bowl, mix cooked teff, spinach, cumin, paprika, and feta.
  2. Stuff each bell pepper half with the teff mixture and place in a baking dish.
  3. Cover with foil and bake for 25-30 minutes until peppers are tender.

Teff Energy Bites

No-bake energy bites made with steel-cut teff, nuts, and dried fruits, perfect for a quick snack on the go.

Ingredients
  • 1 cup cooked steel-cut teff
  • 1/2 cup almond butter
  • 1/2 cup oats
  • 1/4 cup honey
  • 1/2 cup dried cranberries
  • 1/4 cup chopped walnuts
Instructions
  1. In a large bowl, mix cooked teff, almond butter, oats, honey, cranberries, and walnuts until well combined.
  2. Form the mixture into small balls and place them on a baking sheet.
  3. Refrigerate for at least 30 minutes before enjoying.

Teff Vegetable Soup

A hearty and nourishing soup featuring steel-cut teff and a variety of vegetables, perfect for a comforting meal.

Ingredients
  • 1 cup cooked steel-cut teff
  • 4 cups vegetable broth
  • 1 carrot, diced
  • 1 celery stalk, diced
  • 1 zucchini, diced
  • 1 can diced tomatoes
  • 1 teaspoon thyme
Instructions
  1. In a large pot, combine vegetable broth, carrot, celery, zucchini, and diced tomatoes. Bring to a boil.
  2. Reduce heat and add cooked teff and thyme, simmering for 20 minutes.
  3. Season with salt and pepper to taste before serving.

Teff and Avocado Toast

A trendy and nutritious twist on avocado toast using steel-cut teff as the base for a filling breakfast or snack.

Ingredients
  • 1 cup cooked steel-cut teff
  • 1 ripe avocado
  • 1 tablespoon lemon juice
  • Salt and pepper to taste
  • Red pepper flakes for garnish
Instructions
  1. Mash the avocado in a bowl with lemon juice, salt, and pepper.
  2. Spread cooked teff on whole-grain toast and top with the avocado mixture.
  3. Sprinkle with red pepper flakes before serving.

Teff and Apple Crisp

A healthy dessert featuring steel-cut teff and baked apples, topped with a crunchy oat topping for a guilt-free treat.

Ingredients
  • 2 cups apples, sliced
  • 1 cup cooked steel-cut teff
  • 1/2 cup oats
  • 1/4 cup almond flour
  • 1/4 cup maple syrup
  • 1 teaspoon cinnamon
Instructions
  1. Preheat the oven to 350°F (175°C). In a baking dish, layer sliced apples and cooked teff.
  2. In a bowl, mix oats, almond flour, maple syrup, and cinnamon, then sprinkle over the apples.
  3. Bake for 25-30 minutes until the apples are tender and the topping is golden.