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Have you tried teff? If you haven’t put this little seed to use in your kitchen, you’re going to want to after you make this Fall Vegetable Bowl!
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.
How, exactly, can you use teff? This little seed 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. These are just a few examples – you can totally get creative and incorporate teff into your bowls (like this veggie bowl) and so many other dishes.
Note: This recipe makes about double the amount of dukkah you will need for the bowls. You can store the remaining dukkah in the refrigerator for up to 1 week and in the freezer for up to 1 month. Put it to use as a garnish for just about any savory dish from salads to soups to cooked mains.
Fall Vegetable Bowl with Teff Dukkah
- 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.
- 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.
- Mix together yogurt, lemon juice, garlic and 1/8 tsp salt. Refrigerate until ready to use.
- 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.
- 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.
- 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