- Prep Time
- 1/2 cup teff
- 2 tbsp each fennel seeds and cumin seeds
- ½ cup shelled pistachios, toasted and finely chopped
- ¼ cup toasted sesame seeds
- 1 tsp sea salt, divided
- 1 cup unsweetened full-fat or coconut-milk yogurt
- 2 tbsp fresh lemon juice
- ½ tsp minced garlic
- 1 large head cauliflower, cut into florets
- 1½ cups cooked chickpeas (or 1 15-oz BPA-free can, drained and rinsed)
- 2 tbsp olive oil
- 2 tsp ground turmeric
- 3 cups cooked wild and brown rice mix (TRY: Bob’s Red Mill Wild and Brown Rice Mix)
- 2 cups steamed spinach
1. To a large sauté pan on medium-low, add teff. Toast for 2 to 3 minutes, until teff begins to make popping sounds. Stir in ¾ cup water, reduce heat to low and cover. Cook for 5 to 6 minutes, or until water is fully evaporated, then remove from heat. Let sit, covered, for 5 minutes longer, then spread out teff on a baking sheet to dry.
2. In a small sauté pan, toast fennel and cumin seeds for 2 to 3 minutes, until fragrant. Use a spice grinder or mortar and pestle to grind into a powder. Mix together dried teff, pistachios, ground spices, sesame seeds and ¾ tsp salt. Set aside until ready to use.
3. Mix together yogurt, lemon juice, garlic and 1/8 tsp salt. Refrigerate until ready to use.
4. Preheat oven to 450°F. In a bowl, toss cauliflower, chickpeas, oil, turmeric and remaining 1/8 tsp salt; spread onto a baking sheet. Roast for 25 to 30 minutes, tossing 2 to 3 times during cooking, until well browned.
5. To assemble, fill each bowl with ¾ cup rice and drizzle 3 tbsp yogurt mixture and 2 tbsp dukkah. Divide cauliflower-chickpea mixture and spinach on top. Drizzle each with 1 tbsp yogurt and top with 1 to 2 tbsp more dukkah (use more to taste). Serve warm or cool.
Note: This recipe makes about double the amount of dukkah you will need for the bowls. Store remaining dukkah in the refrigerator for up to 1 week and in the freezer for up to 1 month. Use as a garnish for just about any savory dish from salads to soups to cooked mains.
More Uses: Teff is a versatile substitute for wheat flour and many grains. For a nutrient-dense breakfast porridge, boil water or unsweetened apple juice, whisk in teff, cinnamon, nutmeg, ginger and chopped apples and cook until teff is tender; then stir in dates, chopped pecans and maple syrup. Or use teff instead of corn to make creamy polenta: Whisk teff into boiling stock, add a sprig of rosemary and simmer until tender; stir in olive oil or butter and top with sautéed mushrooms, chickpeas, olives and Asiago cheese.
Health Tip: A tiny gluten-free, grain-like seed from Ethiopia, teff is rich in nutrients, including calcium, zinc, magnesium, protein and especially iron. This trace element is critical for making hemoglobin, the protein found in red blood cells that transports oxygen to cells; deficiencies can cause anemia, fatigue, shortness of breath, chest pain, infections and heart problems. Because teff is so high in iron, it can significantly improve iron levels in the blood. In fact, researchers believe the generally high resistance and fitness of Ethiopian runners is due in part to their consumption of iron-rich teff.
- Serving Size: 1/4 of recipe
- Calories: 592
- Carbohydrate Content: 87 g
- Cholesterol Content: 8 mg
- Fat Content: 19 g
- Fiber Content: 17 g
- Protein Content: 23 g
- Saturated Fat Content: 4 g
- Sodium Content: 590 mg
- Sugar Content: 11 g
- Monounsaturated Fat Content: 9 g
- Polyunsaturated Fat Content: 4 g