Looking for delicious Teff Recipes? Look no further! These savory Teff Cakes with wilted chard and tomatoes are simple, wholesome, and delicious! Full of protein and nutrients, this vegan dinner satisfies!
Your sadness doesn’t make you less of a human being. In fact, it makes you more. More expansive. More connected. Painfully beautiful. Raw. Open. Completely alive. ―
Here is a super tasty teff recipe that will keep you fueled all day long! Savory Teff Cakes with Wilted Chard and Fresh Tomato Relish, one of my new favorite vegan dinner recipes! You’ll love the texture and crunch!
But first, What is Teff?
Teff, if unfamiliar, is a tiny ancient grain that hails from Ethiopia and Eritrea, which is most typically ground into teff flour to make injera, a very thin, fermented, pancake-like teff bread. Teff is naturally gluten-free and high in calcium, protein, vitamins, and minerals. Ancient grains are whole grains that have not been genetically modified, like modern-day wheat.
In an older post, we served up teff as a breakfast porridge, in this Teff Porridge with Fresh Figs, Walnuts and Honey. But today I wanted to create a savory teff recipe that could be served up for dinner! The texture of these teff cakes are amazing and the flavor has a delicious earthiness that I crave.
What you’ll need (Ingredients)
- Teff (whole teff grain, not flour)
- Shallot or onion
- Olive oil
- Water or broth
- Spices: salt, pepper Italian seasoning, granulated garlic
- Vegetables: Cherry tomatoes and Swiss Chard
- Italian parsley ( or cilantro or basil)
How to make Teff Cakes (Instructions)
Step One: Bring to a boil, then simmer seasoned teff like you would polenta, in water or broth. After the teff is cooked into a thick porridge, pour it into a baking dish, smooth the surface, and refrigerate until it firms up!
I like to make these the night before or the morning before. After they cool, they can be cut into squares or triangles and hold their shape really well.
Step Two: Bake or pan-sear the teff cakes.
I prefer them pan-seared in a skillet or pan because the crust gives the dish such a great texture, but you do you!
Step three: After the teff cakes are nice and crispy, wilt some chard with a little olive oil and garlic.
Season with salt and pepper.
Step four: Make the very simple tomato relish.
Step five: Assemble the plates! Layer a couple of savory teff cakes, a mound of chard, and top with the tomato relish.
Spoon the dressing from the tomatoes around the dish or use a balsamic glaze.
And just as a side note, these can also be served as a tasty appetizer, just cut the teff cakes in half again and serve on a platter or cheese board. So easy!
Storage and Serving Suggestions
The teff cakes will keep up to 4 days in the fridge- yes, you can even make them ahead and pan-sear or bake them as needed! A great meal-prep option!
5 Ways to Use Teff
Teff is an incredibly versatile ancient grain that can be used in a variety of dishes. Here are five creative ways to incorporate teff into your meals:
- Teff Grain Bowls Create a nutritious grain bowl using cooked teff as the base. Top it with a mixture of raw and cooked vegetables, your choice of protein, and a flavorful dressing. For a colorful bowl, add spinach, roasted sweet potatoes, avocado, grilled chicken or tofu, and a lemon-tahini dressing.
- Teff Pancakes: Swap traditional flour with teff flour for a gluten-free and nutritious pancake alternative. Mix teff flour with baking powder, a pinch of salt, eggs, milk (dairy or plant-based), and a touch of honey or maple syrup for sweetness. Cook the pancakes on a hot griddle and serve with fresh fruit and a drizzle of maple syrup.
- Teff Polenta Use teff in place of cornmeal to make a creamy polenta. Simmer the teff in water or broth until thick and creamy, then stir in some butter (or olive oil for a vegan option) and grated Parmesan (or nutritional yeast). This teff polenta can be served as a side dish or topped with a ragout for a hearty main course.
- Teff Porridge: Cook whole teff grains in milk or a milk alternative with a cinnamon stick and a dash of vanilla for a warming breakfast porridge. Sweeten with honey or sugar and top with fresh berries, nuts, and seeds for added texture and nutrition.
- Teff Stew: Incorporate teff flour into soups and stews as a thickener. It adds a subtle, nutty flavor and boosts the nutrient content. Add a couple of tablespoons of teff flour to your favorite stew or soup recipe, stirring continuously to prevent clumping, and simmer until the desired consistency is reached.
Health Benefits of Teff
Teff, the tiny ancient grain integral to Ethiopian and Eritrean cuisine, is not only a culinary staple but also a powerhouse of nutrition. Here are five notable health benefits of integrating teff into your diet:
- Rich in Essential Nutrients: Teff is an excellent source of essential vitamins and minerals, including calcium, iron, magnesium, phosphorus, and B-vitamins. This nutrient-dense profile supports overall wellness and helps prevent nutritional deficiencies.
- Gluten-Free: For people with celiac disease or gluten sensitivity, teff offers a gluten-free alternative to traditional grains. Its versatility in recipes ranging from bread to desserts means that it can easily be incorporated into a gluten-free diet without sacrificing texture or flavor.
- High in Protein: With a good amino acid profile, including all nine essential amino acids, teff is a great protein source, which is particularly valuable for vegetarians and vegans. Protein is vital for muscle repair, immune function, and overall cellular health.
- Dietary Fiber Content: Teff is high in dietary fiber, which is beneficial for digestion. Fiber helps to regulate bowel movements, can aid in managing blood sugar levels, and has been associated with lowering the risk of chronic diseases such as type 2 diabetes and heart disease.
- Promotes Satiety: The high fiber and protein content in teff contribute to a feeling of fullness, potentially aiding in weight management. Incorporating teff into meals can reduce overeating and help in maintaining a healthy weight.
More Favorite Ancient Grain Recipes!
I’m so excited for you to try these Teff Cakes!
xoxo
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Savory Teff Cakes with Wilted Chard
- Prep Time: 5 hours
- Cook Time: 30
- Total Time: 5 hours 30 minutes
- Yield: 4 1x
- Category: vegan, main, vegan dinner recipe
- Method: stove top
- Cuisine: northwest
- Diet: Vegan
Description
A healthy, vegan dinner recipe that is full of protein and nutrients! A delicious, easy and savory way to prepare teff, the world’s smallest ancient grain and incorporate it into our everyday meals. * THIS RECIPE REQUIRES 4 HOURS “cooling time” to set up properly.
Ingredients
Teff Cakes
- 1 tablespoon olive oil
- 1 shallot, finely chopped
- 2 1/2 cups water or broth
- 1 1/2 cups teff ( whole grain, not flour)
- 1 teaspoon salt
- 1 teaspoon Herbs de Provence or Italian seasoning
- 1 teaspoon granulated garlic
Wilted Chard
- 1 tablespoon olive oil
- 4 cloves garlic, rough chopped
- 1 bunch chard chopped.
- 3 tablespoons white wine
- salt and pepper to taste
Tomato Salad
- 1 cup cherry tomatoes, halved or sliced
- 1/4 cup Italian parsley ( or cilantro or basil) chopped
- 1 tablespoon olive oil
- 1 tablespoon balsamic vinegar
- pinch salt and pepper
Instructions
- Cook the teff. In a medium pot, heat oil over medium heat. Add shallot and saute until fragrant and deeply golden. Add water, teff, salt, spices and whisk until smooth. Bring to a boil. Reduce heat to medium-low, cover and cook 15 minutes, or until teff is tender (yet still intact) and when stirred has a consistency of a thick porridge.
- Grease an 8×8 inch baking dish with olive oil. Give teff a good stir and pour into the baking dish. Using an oiled spatula, smooth the top. Let this cool and place into the fridge until it sets up and is firm, about 4 hours (or overnight). If making ahead see notes.
- Once teff is cooled and firm, cut into four squares. Remove cakes, then cut each into two triangles. ( See notes, for appetizer version.)
- Pan fry the teff cakes in a skillet, with a little oil, over medium heat, until crispy and heated through, about 5-6 minutes on each side. Place in a warm oven if you like. (Alternately, you can bake these on a greased, parchment-lined sheet pan- 20 mins @400F . Brush the tops with olive oil. )
- Wilt the chard: Wipe out the skillet, heat 1 tablespoon oil over medium heat and add garlic, stirring until golden, about 2-3 mintues. Add Kale and gently wilt. Add a splash of white wine and season with salt and pepper. Set aside.
- Make the tomato salad. Place tomatoes, parsley, olive oil, and balsamic in a small bowl and mix. Season with salt and pepper.
- Assemble: Place the warm, crispy teff cakes ( 2 triangles per person) on a plate, layering with the chard. Divide the tomato relish over the top, spooning any remaining dressing on or around the cakes. Serve immediately!
Notes
Nutrition
- Serving Size: 1 square
- Calories: 405
- Sugar: 3.8 g
- Sodium: 607 mg
- Fat: 12.6 g
- Saturated Fat: 1.9 g
- Carbohydrates: 59.6 g
- Fiber: 7.5 g
- Protein: 11.4 g
- Cholesterol: 0 mg
This was SOOOO good! Exceeded my expectstions & I can’t wait to make it for my daughter.
Funny, I was just thinking how no one is really commenting on this one, and how much I really liked it, so thanks you confirmed my hopes!
Loved this. My husband picked this out to make, we had never tried teff. It was surprisingly simple and delicious. Next time will double the chard because it’s so good. We’ve tried many new things because of your recipes. Thank you.
Thanks Marissa!
This will be on regular rotation from now on. So easy to make and great for meal prep. I made a double batch, and fried them up as needed during the week. A fantastic vegan meal. Love all your vegan recipes!!!
This turned out so good! Surprising how it cooks like polenta and sticks together. Great texture!
Hi,
Did you use Teff flour or grain? I used the flour and after I refrigerated it overnight, it was more of a gelatin consistency and was unable to cut it.
Teff Grain! Not Flour 🙂
Love this! I had never even heard of Teff, but couldn’t wait to get it and make this dish. It was so much fun to make, and very easy. I took a picture of it, but don’t see how I can upload it. It’s not as gorgeous as yours Sylvia, but it’s still easy on the eyes. I didn’t have parsley, so substituted watercress, and cubed in some avocado as well. Great taste and I love the nutritional value of the dish. I highly recommend it, company will be impressed; I’ll be making this again (maybe as an appetizer next time, thanks for the tip!
Hi,
Thank you for your amazing recipes. I have been trying several of them. They are all delicious and satisfying. In this recipe, kale and not chard is listed. Can you use either?
Sorry I meant chard. Yes, either will work too.
I’d never heard of teff before, it looks interesting. Taste and texture wise, what would it be similar too?
Maybe amaranth? It is quite unique…. give it a try!