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Healthy Recipes using Rolled Teff

Rolled Teff Breakfast Porridge

Start your day with a warm and nutritious rolled teff porridge, topped with fresh fruits and nuts for a wholesome breakfast.

Ingredients
  • 1 cup rolled teff
  • 3 cups almond milk
  • 1 banana, sliced
  • 1/4 cup walnuts, chopped
  • 1 tablespoon honey
  • 1 teaspoon cinnamon
Instructions
  1. In a saucepan, combine rolled teff and almond milk, and bring to a boil over medium heat.
  2. Reduce heat and simmer for about 15 minutes, stirring occasionally until the teff is tender.
  3. Serve in bowls, topped with sliced banana, chopped walnuts, honey, and a sprinkle of cinnamon.

Rolled Teff Veggie Burgers

These hearty rolled teff veggie burgers are packed with flavor and nutrients, making them a perfect plant-based meal.

Ingredients
  • 1 cup rolled teff
  • 2 cups water
  • 1 can black beans, drained
  • 1/2 cup bell pepper, diced
  • 1/4 cup onion, finely chopped
  • 1 teaspoon cumin
  • Salt and pepper to taste
Instructions
  1. Cook rolled teff in water until tender, about 15 minutes, then let it cool.
  2. In a bowl, mash black beans and mix in cooked teff, bell pepper, onion, cumin, salt, and pepper.
  3. Form the mixture into patties and grill or pan-fry until golden brown on both sides.

Rolled Teff Salad Bowl

A vibrant salad bowl featuring rolled teff, fresh vegetables, and a zesty lemon dressing for a refreshing meal.

Ingredients
  • 1 cup cooked rolled teff
  • 1 cup cherry tomatoes, halved
  • 1 cucumber, diced
  • 1/2 cup feta cheese, crumbled
  • 2 tablespoons olive oil
  • Juice of 1 lemon
  • Salt and pepper to taste
Instructions
  1. In a large bowl, combine cooked rolled teff, cherry tomatoes, cucumber, and feta cheese.
  2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
  3. Drizzle the dressing over the salad and toss gently to combine.

Rolled Teff Pancakes

Fluffy rolled teff pancakes that are gluten-free and packed with nutrients, perfect for a healthy breakfast or brunch.

Ingredients
  • 1 cup rolled teff
  • 1 cup almond milk
  • 1 tablespoon baking powder
  • 1 tablespoon maple syrup
  • 1/2 teaspoon vanilla extract
  • Pinch of salt
Instructions
  1. In a bowl, mix rolled teff, baking powder, and salt.
  2. In another bowl, whisk together almond milk, maple syrup, and vanilla extract.
  3. Combine wet and dry ingredients, then cook on a hot griddle until bubbles form, flipping to cook the other side.

Rolled Teff Energy Bars

Nutritious rolled teff energy bars loaded with nuts and dried fruits, perfect for a healthy snack on the go.

Ingredients
  • 1 cup rolled teff
  • 1/2 cup almond butter
  • 1/4 cup honey
  • 1/2 cup mixed nuts, chopped
  • 1/2 cup dried cranberries
  • 1/4 teaspoon salt
Instructions
  1. In a bowl, mix rolled teff, almond butter, honey, chopped nuts, dried cranberries, and salt until well combined.
  2. Press the mixture into a lined baking dish and refrigerate for at least 2 hours.
  3. Cut into bars and store in an airtight container.

Rolled Teff Stuffed Peppers

Colorful bell peppers stuffed with a savory mixture of rolled teff, vegetables, and spices for a healthy and filling meal.

Ingredients
  • 4 bell peppers, halved
  • 1 cup cooked rolled teff
  • 1 zucchini, diced
  • 1 cup corn
  • 1 teaspoon chili powder
  • Salt and pepper to taste
Instructions
  1. Preheat the oven to 375°F (190°C).
  2. In a bowl, mix cooked rolled teff, zucchini, corn, chili powder, salt, and pepper.
  3. Stuff the bell pepper halves with the mixture and bake for 25-30 minutes until the peppers are tender.

Rolled Teff and Spinach Frittata

A protein-packed frittata featuring rolled teff and fresh spinach, perfect for a light lunch or brunch.

Ingredients
  • 1 cup cooked rolled teff
  • 4 eggs
  • 1 cup fresh spinach, chopped
  • 1/2 cup onion, diced
  • 1/4 cup cheese, grated
  • Salt and pepper to taste
Instructions
  1. Preheat the oven to 350°F (175°C).
  2. In a skillet, sauté onion until translucent, then add spinach and cook until wilted.
  3. In a bowl, whisk eggs, then stir in cooked rolled teff, sautéed vegetables, cheese, salt, and pepper. Pour into the skillet and bake for 20-25 minutes until set.

Rolled Teff Chocolate Chip Cookies

Deliciously chewy rolled teff chocolate chip cookies that are healthier and gluten-free, perfect for satisfying your sweet tooth.

Ingredients
  • 1 cup rolled teff
  • 1/2 cup coconut oil, melted
  • 1/2 cup brown sugar
  • 1/4 cup honey
  • 1 teaspoon vanilla extract
  • 1/2 cup dark chocolate chips
  • 1/2 teaspoon baking soda
  • Pinch of salt
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 vanilla extract until smooth.
  3. Stir in rolled teff, baking soda, salt, and chocolate chips. Drop spoonfuls onto the baking sheet and bake for 10-12 minutes.

Rolled Teff Vegetable Stir-Fry

A quick and colorful vegetable stir-fry with rolled teff, packed with nutrients and flavor, perfect for a weeknight dinner.

Ingredients
  • 1 cup cooked rolled teff
  • 2 cups mixed vegetables (broccoli, bell peppers, carrots)
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 1 teaspoon ginger, grated
  • 1 clove garlic, minced
Instructions
  1. In a large skillet, heat sesame oil and sauté garlic and ginger until fragrant.
  2. Add mixed vegetables and stir-fry until tender-crisp.
  3. Stir in cooked rolled teff and soy sauce, cooking until heated through. Serve immediately.

Rolled Teff Fruit and Nut Bowl

A refreshing fruit and nut bowl featuring rolled teff, perfect for a nutritious breakfast or snack.

Ingredients
  • 1 cup cooked rolled teff
  • 1/2 cup mixed berries
  • 1/4 cup almonds, chopped
  • 1 tablespoon chia seeds
  • 1 tablespoon honey
  • Mint leaves for garnish
Instructions
  1. In a bowl, combine cooked rolled teff, mixed berries, chopped almonds, and chia seeds.
  2. Drizzle with honey and toss gently to combine.
  3. Garnish with fresh mint leaves before serving.