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.
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 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 runners attribute their energy, health, and success to teff grain nutrition.
Ingredients you will need
- Teff grain
- Cacao
- Pumpkin seeds
- Chia seeds
- Flax seeds
- Plant milk
- Coconut syrup
- Cinnamon powder
- Pink salt
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.
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.
Serving suggestions
Try some of these sauces and jams alongside your teff grain bowl.
Let us know what you think
If you made this recipe and enjoyed it, or did anything differently – we would love to hear from you down below in the comments 👇
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📋 Recipe
Teff Marathon Breakfast Bowl
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
- ½ 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
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.
BREDA says
Wow, such a delicious, nutritious breakfast bowl of food. Thank you.🥙
Joanne says
A teaspoon of salt? Really?
Jamie Raftery says
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 🙂