RECIPE: Teff pancake wraps with houmous, carrot and rocket

Teff pancake wraps

Teff pancake wraps with houmous, carrot and rocket

Teff is an ancient grass native to Ethopia and as a flour made from the seeds, is naturally gluten-free.
The flour is traditionally used to make inerja – a fermented flatbread often served with stews. It's robust structure means it soaks up juices well and can be used to scoop up whatever it is being served with.
If, like us, you are too impatient to wait for the fermentation process involved in making inerja, then why not give our teff pancakes recipe a whirl.
Tranformed here into wraps filled with houmous, grated carrot and rocket, but you can also use the recipe to make straightforward teff pancakes that you can then load with your favourite sweet or savoury toppings πŸ™‚
Prep Time 5 mins
Cook Time 10 mins
Total Time 15 mins
Course Snack


For the teff pancake wraps…

  • 100 grams white teff flour
  • 1/4 tsp ground cumin
  • 250 ml milk
  • 1 large egg
  • to taste salt and pepper

For the filling…

  • houmous (homemade or shop bought)
  • carrot, finely grated (squeezed to remove excess water)
  • rocket leaves


Instructions for making the pancakes…

  • Place the teff flour salt, pepper and cumin into a bowl and crack your egg into the centre.Β  Add 1/2 the milk and whisk thoroughly to form a thick, smooth batter.Β  Add the remainder of the milk and continue to whisk until you have a smooth, lump-free batter.
  • Heat a non-stick frying pan until it is nice and hot (depending on your pan, you may need to add a little oil/butter to prevent your pancakes from sticking).Β To test whether your pan is hot enough, drop a small amount of batter into the centre of the pan.Β  If it starts to sizzle and bubble straight away, you’re good to go.Β  If not, leave the pan to heat up for a few minutes longer.
  • When the pan is hot enough, pour a small amount of batter into the pan and swirl it around to completely coat the base.Β  Put the pan back on the heat and leave the batter to bubble away for a couple of minutes until the bottom is golden brown.Β  Then turn the pancake over – either by flipping it (if you’re brave!) or by sliding a spatula underneath it – and cook on the other side.Β  Remove from the pan and place on a plate to cool.
  • Repeat this process until you have used up all the batter.

Assembling your teff pancake wraps…

  • Grab one of your cooled pancakes and put a big dollop of houmous towards one end.Β Spread this out along the length of the pancake and across about 1/4 of the width.Β  Next scatter some grated carrot on top of the houmous, followed by some of the rocket leaves.Β  Roll your pancake up from the end with the filling in and repeat this until you have as many wraps as you need for your lunch πŸ™‚
  • Serve with extra grated carrot and rocket with a drizzle of balsamic vinegar. Enjoy!
    xx Millie, Marcus, Milo, Maddy and Me xx
Keyword teff flour, teff pancakes