5 Compelling Reasons to Incorporate Teff Seeds into Your Daily Diet

Discover the Health Benefits of Teff Seeds and Whip Up Quick Recipes for Your Next Meal!

5 Compelling Reasons to Incorporate Teff Seeds into Your Daily Diet

Discover the Latest Superfood Trend: Teff Seeds! Packed with Nutrients and Versatility, Teff is the Staple Food of Ethiopia Making Waves Worldwide. Learn About Its Health Benefits and Quick Recipes to Incorporate into Your Meals!

Benefits of teff seeds for your nutrition

Before delving further into its benefits, let’s explore what teff seeds are. These small grains are renowned as one of the finest sources of plant-based protein. Predominantly cultivated in countries like Ethiopia and Eritrea, teff, also known as William’s lovegrass or annual bunch grass, can fulfill up to two-thirds of the daily protein requirement. Teff seeds boast a rich nutritional profile, containing protein, iron, dietary fiber, phosphorus, magnesium, zinc, calcium, copper, manganese, thiamin, and flavonoid derivatives. Furthermore, this superfood is gluten-free.

Nutritionist Karishma Chawla sheds light on the nutritional advantages of teff:

  • It’s a gluten-free grain, making it ideal for individuals with gluten sensitivity and Celiac disease. Consuming teff can help alleviate issues like bloating, gas, and inflammation associated with gluten consumption. However, it’s important to be mindful of individual sensitivities.
  • Teff is an excellent source of fiber, benefiting the microorganisms in our gut, which in turn produce compounds vital for human health.
  • With its low glycemic index (GI) due to its high fiber content, teff ensures that the calories it provides are readily utilized for energy, rather than being stored as fat in the body.
  • Being a good source of iron, teff aids individuals with anemia and contributes to improved concentration and energy levels overall.

The health advantages of teff seeds

With its abundance of nutrients, teff seeds offer numerous health benefits. Let’s explore some of the key advantages of incorporating teff seeds into your diet.

1. Enhances immune function

Teff seeds, abundant in Vitamin C, promote the production of white blood cells, bolstering the immune system. Additionally, Vitamin C plays a pivotal role in collagen synthesis, vital for the formation of new cells, muscle tissues, organs, and blood vessels.

2. Supports diabetes managemen

Supports diabetes managemen

Teff, hailed as a superfood, holds potential benefits for individuals with diabetes by regulating insulin release in the bloodstream, thus averting dangerous spikes common in diabetic patients. Its relatively low glycemic index aids diabetics in managing their blood sugar levels more effectively.

3. Enhances cardiovascular health

Teff seeds are recognized for their ability to lower blood pressure, reducing the risk of heart attacks and strokes. Additionally, their low sodium content prevents arterial blockages, contributing to overall heart health.

4. Promotes bone health and strength

 Promotes bone health and strength

Teff can be highly beneficial for individuals experiencing prolonged joint and bone pain. With its rich array of nutrients and minerals, including calcium, teff contributes to bone strength and supports bone growth and development.

5. Aids digestion

Teff seeds, high in fiber, promote digestion by facilitating regular bowel movements. Its prebiotic fiber content fosters gut health, while insoluble fiber acts as a natural laxative, alleviating bloating.

Teff Recipes

Now that you’re familiar with the myriad health benefits of this superfood, you may be curious about how to incorporate it into your diet. Here are some simple and delicious teff recipes to promote heart and gut health.

1. Teff Porridge

Indulge in this creamy teff porridge—a vegan, gluten-free, protein-rich breakfast choice that’s as wholesome as it is delicious.

Teff Porridge


  • 1 cup of whole grain teff
  • 1 1/2 cups of water
  • 1 1/2 cups of unsweetened vanilla almond milk (Almond Breeze brand)
  • 1 tablespoon of extra-virgin unrefined coconut oil
  • 1/4 teaspoon of ground cinnamon
  • 1 banana, sliced (reserve a few slices for garnish)
  • 1/4 teaspoon of sea salt
  • 1/4 cup of crushed or sliced almonds
  • Honey


  1. In a saucepan, combine the teff, water, cinnamon, almond milk, coconut oil, sea salt, and most of the banana slices.
  2. Stir well and bring the mixture to a boil.
  3. Once boiling, reduce the heat to medium-low and simmer for 15-20 minutes, stirring occasionally.
  4. Remove from heat and transfer the teff porridge to serving bowls.
  5. Garnish with the reserved banana slices and crushed or sliced almonds.
  6. Drizzle with honey to taste.
  7. Serve hot and enjoy your nutritious teff porridge!

2. Pancakes made with teff flour

Here’s a delightful weekend breakfast recipe that’s sure to be a hit with everyone.


  • 1 cup of teff flour
  • 1/2 tablespoon of baking powder
  • 1 tablespoon of coconut oil
  • 1 cup of almond milk
  • 1 tablespoon of vanilla extract
  • 2 tablespoons of honey


  1. In a bowl, mix together the teff flour, baking powder, almond milk, coconut oil, vanilla extract, and honey until well combined.
  2. Heat a pan and add a drizzle of oil.
  3. Pour 1/4 cup of the pancake mixture into the pan.
  4. Cook for about 30 seconds on medium heat, then flip the pancake.
  5. Once cooked through, serve with freshly chopped fruits and a drizzle of honey on top.

3. Teff Stew

How about presenting this nutritious dish at your next gathering?

Teff Stew


  • 2 tablespoons of coconut oil
  • 2 cups of diced onion
  • 4 cloves of garlic, minced
  • 1/2 teaspoon of smoked paprika
  • 1/2 teaspoon of dried harissa seasoning
  • 1/2 teaspoon of ground cinnamon
  • 1/2 teaspoon of ground allspice
  • 1/4 teaspoon of cayenne pepper
  • 1/2 teaspoon of sea salt
  • 1 cup of uncooked teff
  • 4 cups of unsalted vegetable broth
  • 1 cup of water
  • 3 cups of peeled and cubed sweet potatoes
  • 2 red bell peppers, diced
  • 1 can of fire-roasted crushed tomatoes
  • 3 cups of chopped zucchini
  • 2 cans of beans, rinsed
  • 1/3 cup of creamy peanut butter
  • 1/4 cup of lemon juice
  • 1 1/2 teaspoons of kosher salt
  • Fresh herbs
  • Lemon wedges


  1. Heat a large pot over medium heat and add some coconut oil.
  2. Sauté the diced onions in the pot for approximately 5 minutes until translucent.
  3. Add minced garlic, harissa, paprika, cinnamon, allspice, salt, and cayenne pepper to the pot. Cook while stirring for about 1 minute.
  4. Stir in the teff flour and continue cooking for an additional 2 minutes.
  5. Pour in water, vegetable broth, bell peppers, sweet potatoes, and crushed tomatoes. Cover the pot, reduce the heat, and simmer for about 20 minutes, stirring occasionally.
  6. Add chopped zucchini to the pot, mix well, cover, and cook for another 10 minutes.
  7. Stir in the rinsed beans, peanut butter, lemon juice, and kosher salt. Cook for an additional 3-4 minutes.
  8. Remove the pot from heat and serve the teff stew garnished with fresh herbs and lemon wedges.