Teff – calories, nutritional values ​​and curiosities

Teff, also known as the Abyssinian grass, teff and tef is a species of cereal plant from the family of paniculate, originating in Africa. Miłosz Abisyńska has been cultivated in the Black Land for 4500 years. It is characterized by high nutritional value. Most plantations are located in Ethiopia. Flakes and flour are produced with teff. Pancakes as well as traditional Ethiopian dishes and even alcohol are also prepared with love. 

Teff is an endemic species of Ethiopia. The cereal was known and cultivated 8,000 years ago in the Abyssinian Plateau, hence the name of grain. Already in the second half of the nineteenth century, the love was grown in the royal botanical gardens at Kew Garden. Then the Abyssinian grass was widespread on other continents. The advantage of this crop is high resistance to disease and high fertility as well as intolerance to low temperatures. 


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Sweet Abyssinian (teff) – nutritional and healing properties 

Among the minerals found in the nice Abyssinian grains can be mentioned zinc, magnesium, phosphorus, iron, calcium, copper and manganese, as well as dietary fiber. Fiber content in the Abyssinian love reaches 8%. The vitamins we find in love are B vitamins (B1, B2, B5, B6, PP, B9) and vitamin C. 

The introduction of Abyssinian grass to the menu brings a number of benefits. It’s not just about nutritional values. Teff contains small amounts of fat – it can be consumed by people who are on a low-fat diet for medical reasons. As a rich source of fiber, it improves intestinal peristalsis. Love Abyssin effectively prevents anemia and helps maintain proper blood sugar. Teff helps in the prevention of hypertension and heart disease, because it contains negligible amounts of sodium. In 100 g of teff, there are 367 kcal (calories), 13.3 g of protein, 2.38 g of fat and 73.13 g of carbohydrates. The Abyssinian drink is also characterized by a low glycemic index, and at the same time a rich content of valuable amino acids – lysine, methionine and cysteine. 

Teff is not like other cereals known in European cuisine – such as wheat. Its grains contain no gluten, so it can be consumed without worrying about symptoms associated with celiac disease, gluten intolerance and hypersensitivity to gluten. In the vegetarian diet, the Abyssinian love plays the role of a valuable, though defective, source of vegetable protein. 

Comparison of calories and nutritional values ​​of teff – uncooked (dry) and cooked 

The values ​​per 100 g of the product 

Ingredient teff dry 

The Abisian meat is cooked 

Calories (energy value) 367 kcal / 1536 kJ 

101 kcal / 422 kJ 

Protein 13.3 g 

Total fat 2.38 g 

Carbohydrates 73.13 g 

Dietary fiber 8 g 

Application of teff in the kitchen 

The Abyssinian can be stored for a long time, without the need to add preservatives to it. The cooking time is about 10-20 minutes, so slightly less than in the case of thick groats, brown rice and potatoes. The teff flakes are good for breakfast. After pouring them warm milk, their consistency becomes more creamy. They do not require cooking. You can also use them to thicken soups and sauces. Flakes can also be added to cocktails, milk products and fruit smoothies. 

The flour produced with teff is used to bake sourdough bread. You can also prepare pancakes, pastries and baked goods with flour. However, for ¾ cup of Abyssinian flour you need to add 2 tablespoons of tapioca starch, so that the dough has the right consistency. Miłka abisyńska has very fine grains, similar to poppy seeds. You can meet the Abyssinian love in white, red and brown. The white variety is the least popular. Eating a delicious Abyssinian instead of cereals containing gluten and less fiber can have a positive effect on the prevention of anemia, diabetes and osteoporosis. 


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