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Ethiopian Flat Bread (Injera)
From: Jennefer Hardin

I got this recipe from a wonderful cookbook called "Extending the Table... A World Community Cookbook (Recipes and stories in the spirit of More-with-Less)" by Joetta Handrich Schlabach (copyright 1991 by Herald Press, Scottdale, PA 15683).

makes 15-20 12-inchi injera

In a large bowl, mix:

  • 3 cups self-rising flour (750 ml)
  • 1/2 cup whole wheat flour (125 ml)
  • 1/2 cup cornmeal or masa harina (125 ml)
  • 1 T active dry yeast (one package) (15 ml)
  • 3 1/2 cups warm water (875 ml)
Let set in large bowl, covered, an hour or longer, until batter rises and becomes stretchy.
It can sit as long as 3-6 hours.

When ready, stir batter if liquid has settled on bottom.
Then whip in blender, 2 cups of batter at a time, thinning it with 1/2 - 3/4 cup water.
Batter will be quite thin.
Cook in non-stick frypan WITHOUT OIL (is that a great instruction or what?) over medium or medium-high heat.
Use 1/2 cup batter per injera for a 12-inch pan or 1/3 cup batter for a 10-inch pan.
Pour batter in heated pan and quickly swirl pan to spread batter as thin as possible.
Batter should be no thicker than 1/8-inch.
Do not turn over.
Injera does not easily stick or burn.
It is cooked through when bubbles appear all over the top.
Lay each injera on a clean towel for a minute or two, then stack in covered dish to keep warm.
Finished injera will be thicker than a crepe, but thinner than a pancake.

To serve, overlap a few injera on a platter and place stews on top (I think most kinds of spicy bean or veggie stews/curries would be great with this.
For Ethiopian food, the spicier the better).
Or lay one injera on each dinner plate, and ladle stew servings on top.
Give each person three or more injera, rolled up or folded in quarters, to use for scooping up the stews.

I calculated that if you make 15 12-inch injeras, each would be about 120 calories, 3% CFF.
Not bad.
For a more authentic injera, add 1/2 cup teff flour (teff is a kind of millet) and reduce the whole wheat flour to 1/4 cup.