Aromatic and gluten-free teff flatbread

Wraps are a quick and delicious in-between snack and can be filled with a variety of colourful ingredients. Unfortunately, Vienna hasn't really caught on to the gluten-free wrap trend yet.
Cornmeal wraps would be great as well. Wrapstars had the genius idea of selling wraps filled with the most superior ingredients directly from their very stylish food truck.

The other day, I was able to taste a teff grain wrap. Absolutely delicious! Even though teff is gluten-free, I haven't used it for anything yet. This will change immediately. The slightly nutty, cumin-infused flavour is definitely a winner. Teff is a so-called lovegrass native to Ethiopia: it's a staple grain there and is used to make flatbread and even beer.

Just like the common millet grain, teff is also very healthy, in particular due to the silicic acid that specifically benefits skin and nails. Teff contains a high iron content and many minerals, making it an ideal addition to a vegan diet.

Lovegrass is extremely high in fiber and easily digestible. Once I had tasted it, I started scouring the internet for an attractive recipe. Unfortunately, I found out that the original Ethiopian flatbread takes two whole days to make. That's more free time than I have on my hands. But for those of you who do, the flatbread is called Injera and Hier is a pretty good recipe – but don't forget to start early.

This flatbread can easily be turned into a wrap by rolling it up. I ended up making two different types of flatbread, both of which weren't really suited to be rolled up but still tasted delicious. One was a type of crispy flatbread I made in a frying pan and the other one is made in the oven with yeast dough - that's the one I preferred.

Of course they can be topped with everything under the sun. I really loved one of my latest finds from the health food store - a beetroot-horseradish dip - which I immediately heaped onto the bread. Other dips that would work are houmous or any type of spread. You can find an amazing Rote-Rübe Dip on Carrots for Claire.

Avocados are the ideal topping for wraps or flatbreads, either finely chopped or as guacamole. hier is a great recipe.

Avocados have the highest fat content of all known types of fruit and vegetable. Their ideal molecular structure make them extremely healthy. Avocados can lower cholesterol and protect the heart and blood vessels,  thereby reducing the risk for cardiovascular disorders.

Avocados contain high levels of potassium, calcium, iron and unsaturated fatty acids as well as vitamin A, beta carotene, biotin and vitamin E.




Aromatische glutenfreie Teff-Fladen


Ingredients for around 4 flatbreads (crispy, thin and from the pan):

75g teff flour

75g buckwheat flour

2 TBSP potato flour

¼ tsp salt

100ml water

¼ tsp baking powder

1 tsp high quality olive oil

a little flower for the worktop

high quality olive oil for the coat

Ingredients for one baking sheet of flatbread (variation from the oven):

200g teff flour

50g buckwheat flour

a little flower for the worktop

1 cube of fresh yeast

1 tsp salt

200ml lukewarm water

30g margarine or coconut oil


Beetroot dip or houmous (or any other type of spread)

Fresh cress or other herbs to taste

1 yellow bell pepper

1 avocado

1/2 pumpkin (around 300g)

1 beetroot, boiled

1 tsp honey

2 TBSP sesame

2 TBSP olive oil for the oven vegetables

1 handful cherry tomatoes

Lettuce to taste

a little olive oil for the coat

salt and pepper


Crispy, thin flatbreads from the pan

  1. Bring water to the boil. Mix the teff, buckwheat and potato flour in a big bowl with the salt and baking powder. Then add olive oil and warm water, mix thoroughly and knead to a dough.
  2. Dust the worktop with some flour and roll out the dough thinly into a circle shape with a rolling pin - this works best if you keep it between two layers of clingfilm. Keep the dough consistently moist.
  3. Brush some olive oil on one side of the dough, put in a pre-heated pan and fry for around a minute over a medium heat.
  4. Wash the bell pepper and cut it into thin strips. Halve the avocado, remove the stone and cut into small cubes. Halve the cherry tomatoes. Wash the lettuce, spin dry and shred into small pieces. Spread some beetroot dip or houmous onto the flatbread and top with the rest of the vegetables. Sprinkle with olive oil and add salt and pepper to taste. Finally, top with fresh cress.

Oven flatbread

  1. Dissolve the yeast in some warm water. Toss all the dough ingredients into a food processor and let the machine knead them into a dough - this will take around 7 minutes. Add water or flour depending on consistency. You can of course knead the dough with a handmixer if you don't have a food processor.
  2. Put the finished dough into a big bowl, cover and let rise in a warm place for about 30-45 minutes.
  3. Pre-heat the oven to 180°C (fan) or 200°C (upper/lower). Dust the worktop with some flour and roll out the dough like a pizza with a rolling pin. Bake in the oven for around 30-35 minutes.
  4. Top with the rest of the ingredients or serve next to each other on a plate.