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Healthy Recipes using Brown Teff

Brown Teff Porridge with Berries

A warm and nutritious breakfast porridge made with brown teff and topped with fresh berries for a burst of flavor and antioxidants.

Ingredients
  • 1 cup brown teff
  • 4 cups almond milk
  • 1 tablespoon maple syrup
  • 1 teaspoon vanilla extract
  • 1 cup mixed berries
  • 1 tablespoon chia seeds
Instructions
  1. Rinse the brown teff under cold water and drain.
  2. In a saucepan, combine the rinsed teff and almond milk, then bring to a boil.
  3. Reduce heat and simmer for 15-20 minutes, stirring occasionally, until the teff is soft and creamy.
  4. Stir in maple syrup and vanilla extract, then serve topped with mixed berries and chia seeds.

Savory Brown Teff Vegetable Bowl

A hearty and wholesome vegetable bowl featuring brown teff, roasted vegetables, and a tangy tahini dressing.

Ingredients
  • 1 cup brown teff
  • 2 cups water
  • 1 zucchini, diced
  • 1 bell pepper, diced
  • 1 cup cherry tomatoes
  • 2 tablespoons olive oil
  • Salt and pepper to taste
  • 3 tablespoons tahini
  • 1 tablespoon lemon juice
Instructions
  1. Preheat the oven to 400°F (200°C).
  2. Rinse the brown teff and combine with water in a pot, bringing to a boil, then simmer for 15-20 minutes until cooked.
  3. Toss the diced zucchini, bell pepper, and cherry tomatoes with olive oil, salt, and pepper, then roast in the oven for 20 minutes.
  4. In a bowl, mix tahini and lemon juice with a little water to create a dressing.
  5. Serve the cooked teff topped with roasted vegetables and drizzle with tahini dressing.

Brown Teff Pancakes with Banana

Fluffy and nutritious pancakes made with brown teff flour and ripe bananas, perfect for a healthy brunch.

Ingredients
  • 1 cup brown teff flour
  • 1 ripe banana, mashed
  • 1 cup almond milk
  • 1 tablespoon baking powder
  • 1 tablespoon honey
  • 1 teaspoon cinnamon
Instructions
  1. In a bowl, mix brown teff flour, baking powder, and cinnamon.
  2. In another bowl, combine mashed banana, almond milk, and honey.
  3. Pour the wet ingredients into the dry ingredients and stir until just combined.
  4. Heat a non-stick skillet over medium heat and pour in batter to form pancakes, cooking until bubbles form, then flip and cook until golden brown.

Brown Teff Salad with Chickpeas

A refreshing salad combining brown teff, chickpeas, and a zesty lemon dressing for a protein-packed meal.

Ingredients
  • 1 cup cooked brown teff
  • 1 can chickpeas, drained and rinsed
  • 1 cucumber, diced
  • 1 bell pepper, diced
  • 1/4 cup parsley, chopped
  • 3 tablespoons olive oil
  • Juice of 1 lemon
  • Salt and pepper to taste
Instructions
  1. In a large bowl, combine cooked brown teff, chickpeas, cucumber, bell pepper, and parsley.
  2. In a separate bowl, whisk together olive oil, lemon juice, salt, and pepper.
  3. Pour the dressing over the salad and toss to combine. Serve chilled.

Brown Teff Energy Bars

Nutritious energy bars made with brown teff, nuts, and dried fruits, perfect for a quick snack on the go.

Ingredients
  • 1 cup brown teff flour
  • 1/2 cup almond butter
  • 1/2 cup honey
  • 1/2 cup mixed nuts, chopped
  • 1/2 cup dried fruits, chopped
  • 1 teaspoon vanilla extract
Instructions
  1. Preheat the oven to 350°F (175°C) and line a baking dish with parchment paper.
  2. In a bowl, mix brown teff flour, almond butter, honey, nuts, dried fruits, and vanilla extract until well combined.
  3. Press the mixture into the prepared baking dish evenly and bake for 20-25 minutes.
  4. Allow to cool before cutting into bars.

Brown Teff and Spinach Stuffed Peppers

Colorful bell peppers stuffed with a savory mixture of brown teff, spinach, and spices, baked to perfection.

Ingredients
  • 4 bell peppers, halved and seeded
  • 1 cup cooked brown teff
  • 2 cups fresh spinach, chopped
  • 1/2 onion, diced
  • 2 cloves garlic, minced
  • 1 teaspoon cumin
  • Salt and pepper to taste
Instructions
  1. Preheat the oven to 375°F (190°C).
  2. In a skillet, sauté onion and garlic until translucent, then add spinach and cook until wilted.
  3. In a bowl, combine cooked brown teff, sautéed spinach mixture, cumin, salt, and pepper.
  4. Stuff the bell pepper halves with the teff mixture and place in a baking dish. Bake for 25-30 minutes.

Brown Teff Veggie Burgers

Delicious and hearty veggie burgers made with brown teff, black beans, and spices, served on whole grain buns.

Ingredients
  • 1 cup cooked brown teff
  • 1 can black beans, drained and mashed
  • 1/2 cup breadcrumbs
  • 1/2 onion, diced
  • 1 teaspoon chili powder
  • Salt and pepper to taste
Instructions
  1. In a bowl, combine cooked brown teff, mashed black beans, breadcrumbs, onion, chili powder, salt, and pepper.
  2. Form the mixture into patties.
  3. Cook the patties on a skillet over medium heat for about 5-7 minutes on each side until golden brown.
  4. Serve on whole grain buns with your favorite toppings.

Brown Teff Chocolate Chip Cookies

Indulge in these healthy chocolate chip cookies made with brown teff flour, offering a nutritious twist on a classic treat.

Ingredients
  • 1 cup brown teff flour
  • 1/2 cup coconut oil, melted
  • 1/2 cup brown sugar
  • 1/4 cup honey
  • 1 egg
  • 1 teaspoon baking soda
  • 1/2 cup dark chocolate chips
Instructions
  1. Preheat the oven to 350°F (175°C) and line a baking sheet with parchment paper.
  2. In a bowl, mix melted coconut oil, brown sugar, honey, and egg until smooth.
  3. Add brown teff flour and baking soda, mixing until combined, then fold in chocolate chips.
  4. Scoop spoonfuls onto the baking sheet and bake for 10-12 minutes until edges are golden.

Brown Teff and Apple Muffins

Moist and flavorful muffins made with brown teff flour and fresh apples, perfect for breakfast or a snack.

Ingredients
  • 1 cup brown teff flour
  • 1/2 cup apple sauce
  • 1/2 cup honey
  • 1 egg
  • 1 teaspoon baking powder
  • 1 teaspoon cinnamon
  • 1 apple, diced
Instructions
  1. Preheat the oven to 350°F (175°C) and line a muffin tin with liners.
  2. In a bowl, mix brown teff flour, baking powder, and cinnamon.
  3. In another bowl, combine apple sauce, honey, and egg, then mix with dry ingredients.
  4. Fold in diced apple and pour the batter into muffin liners, baking for 20-25 minutes until a toothpick comes out clean.