Teff flour is a nutritious food ingredient, but it is not widely available. Thus, finding a teff flour substitute is always a great idea to be more active when cooking.
However, you might keep in mind that the alternatives cannot bring 100% the same texture or flavor to your recipes, but this list can help you find the most suitable one.
Keep reading to know about the best teff flour substitutions available right now!
What Is Teff Flour?
It is made from the seeds of a plant native to Africa called “Eragrostis tef.” Teff comes in two forms: whole grain and flour.
People who follow a gluten-free diet use it as a flour alternative. Both types are used in diets because of their distinctive flavor and benefits.
Many individuals are confused by the question: ”Is teff flour paleo?“. This ingredient is not paleo, and currently, there is no such thing as teff flour paleo.
Moreover, teff is one of the more expensive powders due to production limitations. So, it is still difficult to come by in most normal grocery stores, despite its growing popularity across the country.
Why Should You Replace Teff Flour?
Teff is an ancient grain that has been produced and consumed in India, the United States, Germany, Spain, and the Netherlands. However, its popularity has not yet spread over the world.
The reason is due to the powder’s limited manufacture. As a result, this powder is rare and hard to find in other regions of the world. That’s why you need to learn more about substitutes for teff flour.
- Taste differences
Teff powder has a distinctive flavor that enriches your meal. It also has an earthy flavor. Some people cannot get familiar with this taste. In this case, finding a teff flour replacement is the way to go.
- Grain allergies
This food ingredient will most likely cause problems for anyone who is allergic to grains. So, a substitution will be a better option for some individuals in their favorite recipes.
9 Best Substitutes For Teff Flour
What can I use instead of teff flour if it is unavailable in my kitchen? We will put together a list of the finest options for you. Ensure that your processing is as smooth as possible.
1. Tapioca Flour
Tapioca flour is a gluten-free grain that is often used in recipes. It has the consistency and texture of true teff but resembles whole wheat flour rather than ivory teff.
Moreover, sauces, puddings, stews, and soups are all made with this ingredient.
Although tapioca flour does not have the same flavor and appearance as teff, the quality is comparable.
One cup of tapioca flour is more than one cup of teff in terms of weight. You can use 20 percent tapioca, and the rest 80 percent can be any type of common flour to substitute for teff flour and ensure the dish’s taste.
2. Sorghum Flour
Sorghum flour is beige and has a lumpy consistency. It is also a gluten-free substitution and has a sweeter flavor than teff flour. So, this ingredient is frequently used in recipes, particularly by persons with sweet lovers.
It resembles actual teff in consistency and texture, but it is more similar to whole wheat flour than ivory or white teff.
It is a common element in desserts like cookies and marzipan. One cup of sorghum flour equals about a small amount of teff.
3. Rice Flour
Rice flour is created from finely-milled rice. It has two main types: white rice and brown rice flour. This ingredient has many health benefits, such as a lot of fiber and protein.
Moreover, you can use it in savory and sweet foods, such as macarons and cookies. There are also a lot of rice flour substitutes in the market.
In terms of quantity, a cup of rice flour replaces around two-thirds of a cup of teff.
4. Quinoa Flour
This is an ancient grain produced from the seeds of the quinoa plant, featuring a greasy, earthy flavor. It has several health advantages, including improved weight management and diabetic control.
It is high in protein, iron, and fiber. Quinoa powder is also a common ingredient to flavor soups, sauces, and pizza.
However, if taken in excess, it can be bitter. So, be careful to adjust the amount of this teff substitute in your recipes.
5. Oat Flour
Oat flour is a fine flour made from dried oats. You can use it in making sweet desserts or bread.
To compare, it has a higher starch level than teff flour. When substituting teff powder with oat, keep in mind that teff flour contains more grains and has a more earthy flavor.
So, a quarter of a cup of oat flour equals around a cup of teff.
6. Millet Flour
Millet flour has a different flavor and texture than teff flour, with a slightly sweet and nutty flavor.
Yet, it is healthier since it includes more magnesium, which most flours lack. It works well in savory meals such as paella or rice rolls.
These powders are relatively inexpensive and available in stores. Thus, despite the flavor difference, it can work well as a more affordable alternative for teff flour.
7. Coconut Flour
Coconut flour is created from coconut flesh that has been blended. It has a distinct smell and flavor that creates excitement.
Many home cooks use it to alter teff in pancakes, waffles, and other baked products because it has a sweet and milky flavor.
Use 1/4 cup of coconut flour for every 1 cup of teff powder assigned in the delicious recipe.
Due to the high absorbency of coconut flour, you may need to alter the amount of liquid to achieve the ideal smoothness.
8. Starch Flour
As an alternative, some individuals use starch flour, usually corn or potato starch. This powder is everyone’s favorite because of its sweet and familiar flavor. The fat and protein level of starch flour is also relatively high.
As a result, it is commonly used to thicken sauces, puddings, pie fillings, and soups. The cake will be heavier with this substitution than with real teff because almost potato starch and cornstarch are more efficient thickeners than teff flour.
So, if you want to improve the cake texture while using it as a teff flour substitute, let’s mix it with other common flours.
Buckwheat flour is made from the buckwheat plant’s seeds. It is rich in minerals and vitamins such as calcium, phosphorus, iron, etc. So, buckwheat is also an excellent alternative for celiac disease patients.
It has a distinctive flavor that is a mixture of fleshy, sweet, and bitter tastes. It’s utilized to make the famous Japanese soba noodles, in particular.
The most common to use it as a teff alternative is to mix buckwheat with teff following a 1:1 ratio.
How To Make Teff Porridge?
Everyone’s favorite breakfast dish is teff porridge. You need to prepare the ingredients and follow instructions to cook this delicious meal.
To begin, you pour the teff powder into the frying pan and often stir for 2 minutes. Then, boil 1 cup of water. After that, add about 1/4 cup teff flour, stir regularly, cover, and cook for 15 minutes.
Remove the porridge from the heat when the dish is almost creamy and set aside for 5 minutes before serving. Finally, if you want to make it more appealing, you can add raisins, cherries, or honey.
Is Teff Flour Expensive?
It is more expensive than other types of flour. In many locations, this ingredient is not extensively grown. In particular, its cost can increase as a result of import fees.
This product is currently available for € 6.45 per kilo in amounts up to 5 kg.
Consuming foods containing teff flour daily, on the other hand, will provide customers with a high nutritious value.
Hopefully, in the near future, this ingredient will be more popular, and everyone can easily use it.
Is Teff Flour A Healthy Ingredient?
Teff powder contains numerous nutrients that aid in the absorption process. It has a low sodium content, which aids in the treatment of high blood pressure.
It also contains magnesium, which aids in the maintenance of your cardiovascular system and the prevention of various disorders associated with it.
Compared to other grains, this ingredient also has a higher fiber content to aid in absorbing water into your intestines, softening stools.
It also promotes the growth of beneficial bacteria in your gut. Teff flour, in particular, has a high iron content, which aids in the transport of oxygen throughout the body via red blood cells.
Teff flour is delicious in porridge, pudding, beer, and various other foods. It is a beautiful, sweet-smelling grain that is not generally available yet. So, choosing a suitable teff flour substitute is not an easy task.
After this article, you now can get hold of 9 ideas to pick when you cannot find teff in your kitchen. Enjoy your cooking time!