Move over quinoa and millet – have you tried teff?

Teff – a tiny grain that’s a nutritional powerhouse

I had never heard of this ancient grain until my neighbour introduced it to me. I was intrigued by this tiny grain which is about the size of a sesame seed. It has as much protein as quinoa, but more fibre, iron and almost 10 times more calcium.

🌾 What is Teff?

Teff (pronounced “teff” like “chef”) is one of the world’s tiniest grains, native to Ethiopia and Eritrea. It’s been cultivated for thousands of years and is deeply woven into East African culinary traditions.

💪 Why its a nutritional powerhouse

If you’ve followed some of my cooking adventures, you’ll know I’ve been leaning into foods that support microbiome health. Teff ticks all the boxes:

• High in fiber — especially resistant starch, which acts as a prebiotic and feeds your good gut bacteria.
• Rich in iron — perfect for anyone exploring more plant-based meals.
• Calcium-packed — yes, a grain with calcium!
• And it’s naturally gluten-free.

Nutritional Comparison (per 100 g dry grain)

Nutrient	Teff	Quinoa	Millet	Brown Rice
Calories (kcal)	367	368	378	365
Protein (g)	13.3	14.1	11.0	7.5
Fat (g)	2.4	6.1	4.2	2.7
Carbohydrate (g)	73.1	64.2	72.8	76.2
Fiber (g)	8.0	7.0	8.5	3.5
Iron (mg)	7.6	4.6	3.0	0.8
Calcium (mg)	180	47	8	23
Magnesium (mg)	184	197	114	143
Glycemic Index	~57	~53	~71	~68

Key Nutritional Insights

• Teff is a standout for iron and calcium content—especially impressive given its tiny size.
• It offers a robust protein-fiber-minerals profile, positioning it among top ancient grains for nutrient density.
• Whilst quinoa offers a complete protein and slightly more magnesium, it has far less calcium.

What to make with Teff?

At my local Wholefoods, Teff is sold either as a tiny grain, or as a penne shaped teff pasta. I did a quick Google search and found many recipes for teff porridge or teff polenta. Tonight, I thought I’d try out the penne to see if it was edible. I am generally not a fan of gluten-free pastas. The reviews on Amazon were not great. However, I was intrigued to try it out.

As often happens, a recipe pops up on my feed which somehow knows what I have in my fridge. The internet must have sensed that I had an abundance of Stoneledge Farm zucchinis, basil, and lemon basil. I also had a tub of opened ricotta and pecorino that needed to be used up! Armed with these ingredients, I made an adaptation of the Summer Pasta With Zucchini, Ricotta and Basil by David Tanis using teff penne.

Here are my first impressions of using penne pasta made from teff flour:

1. It takes a lot longer to cook. The instruction on the box for 12 minutes was not enough. It took probably closer to 15 or 16 minutes.
2. The penne is remarkably chewy. This was quite a surprise given it’s gluten-free. After I mixed the pasta with the sauce, I let it sit for a while. It never became soggy!
3. It’s definitely the best high-fibre, gluten-free, non-wheat based pasta I’ve ever had. I prefer it to wholewheat pasta as it has a chewiness resembling home made pasta
4. The pasta water is remarkably starchy, so its great for pasta sauce recipes that rely on starchy pasta water to emulsify any oils
5. It’s quite filling. Maybe its the fibre content, but a smallish serve of pasta seems to go a long way.

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Have you ever cooked with teff? What’s your favourite teff recipe?