Recipes, Special Diets on July 23, 2012 by

Meatless Mondays: Jalapeño Teff [Fillets]

Teff is the smallest grain (technically a seed) in the world with origins in Ethiopia. Teff packs a nutritional punch with a high proportion of dietary fiber and iron and has an earthy flavor that can be savory or sweet. We have several delicious recipes for teff that include porridge, cookies and breads. Teff is the main ingredient in the traditional Ethiopian flat bread, Injera.

Jalapeño Teff [Fillets] are a fun way to try teff in your kitchen. They’re simple, take relatively little time to prepare and are a perfect Meatless Mondays solution. The recipe suggests topping with provolone and tomato sauce, but I think these would be great served with sharp cheddar or queso fresco, fresh cilantro, avocado, salsa and crema. Add a few fried eggs for a really decadent meal. I guess it’s the use of jalapeño that makes me veer towards the Mexican flavors, but you could probably dress this up with almost anything and you’d have a delicious meal. Enjoy!

Jalapeño Teff

  •     3 Tbsp Unsalted Butter
  •     1 clove Garlic, minced or pressed
  •     3 Shallots diced
  •     1 Small Onion, diced
  •     1 Jalapeño Chili broiled, steamed, peeled, seeded and diced
  •     1 tsp Red Pepper Flakes
  •     1/4 tsp Cumin, ground
  •     1/4 tsp Salt
  •     1/8 tsp Pepper
  •     3 cups Vegetable Broth
  •     1 cup Whole Grain Teff


1. Heat 1 Tbsp Butter in a 2-quart pot. Reserve remaining butter. Briefly saute garlic, shallots, onion and jalapeño. Add pepper flakes, cumin, salt and pepper and saute an additional minute.

2. Add broth and bring to a boil. Add teff, return to boil, reduce heat, cover and simmer for 15 minutes or until the liquid is absorbed. Stir one or two times the last 5 minutes of cooking.

3. Rinse an 8″ x 8″ pan in cold water. Spoon teff mixture into pan and set aside for an hour or until cool.

4. Slice teff into fillets 3/4″ thick and 4″ long. Heat remaining 2 Tbsp butter in skillet. Over medium heat, pan fry teff fillets until golden on each side. Makes 6 servings.

Variations: Fry fillets on one side, turn and top with slices of provolone or dunlop cheese. Serve with tomato sauce.

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