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Home ยป Recipes

Teff Grain Marathon Breakfast Bowl

18th November 2020 by Jamie Raftery 3 Comments

JUMP TO RECIPE

This teff grain bowl is a great recipe to elevate your breakfasts and help you get marathon fit. Hailing from the heart of Ethiopia, Teff is the nutritional powerhouse of grains with its abundant plant-based protein, complex carbohydrates, beneficial fats, fiber, and essential minerals.

teff porridge with pumpkin seed milk and mango
Teff porridge with seasonal fruits and pumpkin seed milk

What is Teff grain?

Teff grain is a tiny yet powerful cereal crop that originates from Ethiopia. Known for its impressive nutritional profile, Teff has gained global recognition as one of the tiniest grains packed with immense benefits.

It comes in various shades, including brown and ivory, and has been a staple in Ethiopian cuisine for centuries. Despite its size, Teff is abundant in essential nutrients like protein, fiber, iron, and calcium, making it a fantastic choice for those seeking a wholesome and balanced diet.

This ancient grain's versatility shines through in various culinary applications, from being ground into flour for traditional injera bread to serving as a base for nutrient-rich bowls. Its mild, nutty flavor complements both sweet and savory dishes, making Teff grain an exceptional addition to modern diets worldwide.

Follow the link to my Food Library for all you need to know about Teff

teff-grain-and-teff-flour-display

Teff grain nutrition

Teff is an incredible superfood to add to your diet. Some of the potential health benefits of consuming teff regularly are:

  • Aids circulation
  • Promotes weight-loss
  • Boosts immune system
  • Supports bone health
  • Aids digestion
  • Supports cardiovascular health
  • Manages diabetic symptoms
  • High source of plant protein
  • Gluten-free grain alternative

A complete plant-based protein

Teff grain stands as a notable source of plant-based protein, contributing to its reputation as a nutrition powerhouse. Despite its tiny size, Teff packs a protein punch that can rival larger grains and meats. This protein content is particularly significant for individuals following vegetarian or vegan diets, as Teff provides a valuable plant-derived protein source that supports muscle health and overall vitality.

What sets Teff apart is its rich amino acid profile. It contains all nine essential amino acids, making it a complete protein source. This is crucial for supporting various bodily functions, from tissue repair to enzyme production. With Teff's impressive protein content and amino acid composition, it's a fantastic option for those seeking to enhance their protein intake while embracing a diverse and wholesome diet.

Many of Ethiopia's famed long-distance runnersย attribute their energy, health, and success toย teff grain nutrition.

teff-grain-marathon-bowl-ingredients
Superpowered Teff Grain Bowl Ingredients

Ingredients you will need

  • Teff grain
  • Cacao
  • Pumpkin seeds
  • Chia seeds
  • Flax seeds
  • Plant milk
  • Coconut syrup
  • Cinnamon powder
  • Pink salt
teff-grin-marathon-breakfast-bowl-garnished-with-fruits

How to make a teff grain bowl

  • Toast teff grain in a dry pan for 2 minutes on medium heat.
  • Add the rice milk or whichever plant milk you are using.
  • Cook out gently for 20 minutes, stirring throughout.
  • When all liquids have evaporated and the teff is cooked, take off the heat and let cool for 5 minutes.
  • Add the chia, flax, cacao, cinnamon, pink salt, and sweetener and stir to combine.
  • Add a few splashes of water if it's a little thick and needs loosening up.
  • Teff pudding is ready to serve, place in a bowl and garnish with your toppings.
pouring-pumpkin-seed-milk-over-teff-grain-bowl

Recipe variation

  • You can use any plant milk or just water for cooking teff. Almond, oat, and soy milk work great.
  • For an extra nutritional boost, I add some homemade Pumpkin Seed Milk to my teff bowl. It is a delicious recipe.
  • Get creative with your toppings, utilize whatever local and seasonal ingredients are in season.
teff-grain-breakfast-pudding-with-fresh-fruits

Serving suggestions

Try some of these sauces and jams alongside your teff grain bowl.

  • Coconut yogurt
  • Blueberry chia jam
  • Vegan chocolate spread
  • Almond butter
teff-grain-breakfast-bowl

Let us know what you think

If you made this recipe and enjoyed it, or did anything differently โ€“ we would love to hear from you down below in the comments ๐Ÿ‘‡

You can also find us and let us know on Instagram, Pinterest, and Facebook ๐ŸŒฟ

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๐Ÿ“‹ Recipe

teff porridge with pumpkin seed milk and mango

Teff Marathon Breakfast Bowl

Jamie Raftery
High protein, high fiber teff grain pudding with mineral-rich cacao and fresh seasonal fruits
5 from 1 vote
Print Pin Save Go To Collections ShopGo to List
Prep Time 5 minutes mins
Cook Time 20 minutes mins
Total Time 35 minutes mins
Difficulties Intermediate
Course Breakfast
Cuisine Ethopian
Servings 2 portions
Calories 551 kcal
Allergens Gluten free, Sesame free, Soy free, Vegan

Equipment

  • Weighing scales
  • Mixing bowl
  • Wooden spoon
  • Saucepan - medium size
  • Serving bowl

Ingredients
 
 

For the Teff Pudding

  • 100 g Teff
  • 400 ml Rice milk more to adjust consistency as prefered
  • 15 g Cacao powder
  • 20 ml Coconut syrup
  • ยฝ teaspoon Cinnamon powder
  • 5 g Chia seeds
  • 5 g Flax seeds - golden
  • 1 teaspoon Pink salt

To Finish

  • 100 ml Rice milk
  • 20 g Dried figs
  • 20 g Cashew
  • 20 g Pumpkin seeds
  • 50 g Kiwi
  • 50 g Pomelo
  • 50 g Mango
Prevent your screen from going dark while cooking

Instructions
 

  • Assemble all ingredients.

To make the teff pudding

  • Toast teff grain in a dry pan for 2 minutes on medium heat.
  • Add the rice milk or whichever plant milk you are using.
  • Cook out gently for 20 minutes, stirring throughout.
  • When all liquids have evaporated and the teff is cooked, take off the heat and let cool for 5 minutes.
  • Add the chia, flax, cacao, cinnamon, pink salt, sweetener and stir t combine.
  • Add a few splashes of water if its a little thick and needs loosening up.

To garnish

  • Place teff pudding in a bowl and garnish with the toppings.

Nutrition

Nutrition Facts
Teff Marathon Breakfast Bowl
Serving Size
 
200 g
Amount per Serving
Calories
551
% Daily Value*
Protein
 
16
g
32
%
Carbohydrates
 
96
g
32
%
Fiber
 
12
g
50
%
Fat
 
16
g
25
%
Sugar
 
28
g
31
%
Sodium
 
1286
mg
56
%
Potassium
 
721
mg
21
%
Vitamin A
 
304
IU
6
%
Vitamin B1
 
0.4
mg
27
%
Vitamin B2
 
0.2
mg
12
%
Vitamin B3
 
3
mg
15
%
Vitamin B5
 
1
mg
10
%
Vitamin B6
 
0.4
mg
20
%
Vitamin C
 
43
mg
52
%
Vitamin E
 
1
mg
7
%
Vitamin K
 
18
ยตg
17
%
Calcium
 
190
mg
19
%
Copper
 
1
mg
50
%
Folate
 
32
ยตg
8
%
Iron
 
7
mg
39
%
Manganese
 
6
mg
300
%
Magnesium
 
251
mg
63
%
Phosphorus
 
513
mg
51
%
Selenium
 
8
ยตg
11
%
Zinc
 
4
mg
27
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword Alkalising, Anti-inflammatory, Brain food, Gut health, High protein, Macrobiotic, Skin food, Tri-Doshic
Did you make this recipe?Tag @the_holistic_chef on social media and hashtag it #holisticchefacademy

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Comments

  1. BREDA says

    November 18, 2020 at 6:57 am

    5 stars
    Wow, such a delicious, nutritious breakfast bowl of food. Thank you.๐Ÿฅ™

    Reply
  2. Joanne says

    August 09, 2023 at 8:28 pm

    A teaspoon of salt? Really?

    Reply
    • Jamie Raftery says

      August 09, 2023 at 9:37 pm

      Hi Joanna. A small level teaspoon is enough! I always use good quality sea salt or pink salt. You can reduce the salt as per your personal preference. Let me know how the Teff bowl recipe works out for you, happy cooking ๐Ÿ™‚

      Reply
5 from 1 vote

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Recipe Rating




holistic-chef-jamie-profile-picture

Hi, I'm Jamie

I'm from Galway in the West of Ireland. I've been cooking in Michelin Star kitchens for most of my career. In 2015 I launched The Holistic Chef Academy to focus on the nutritional aspects of food.

Educate - Inspire - Empower became my mantra and mission. Currently, I'm living and cooking between Ireland and Thailand.

The Holistic Chef Academy is a place for discovering healthy and wholesome plant-based vegan recipes.

Read more about Jamie

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