Teff Bean Stew

Recipe Information

Ingredients

• ½ cup teff
• 2 tortillas, torn into pieces
• ½ cup dry beans
• 1 tsp lime juice
• 1 tsp olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 3 medium tomatoes, chopped
• 1 medium red bell pepper, chopped
• 4 cups water
• 1 tsp salt
• 1–2 tsp taco or Creole seasoning

Instructions

Step 1

Rinse the teff and dry beans thoroughly. Chop the onion, garlic, tomatoes, and red bell pepper.

Step 2

Heat the olive oil in a saucepan over medium heat. Sauté the onion and garlic for about 3 minutes until fragrant.

Step 3

Add the chopped tomatoes and red bell pepper. Cook for another 3 minutes, stirring occasionally.

Step 4

Stir in the beans, teff, water, salt, and taco or Creole seasoning. Mix everything well.

Step 5

Cook for 25–30 minutes, stirring occasionally. Add more water if needed to keep the mixture from becoming too dry.

Step 6

Tear the tortillas into bite-sized pieces and stir them into the soup during the last 10 minutes of cooking.

Step 7

Top with chopped parsley and drizzle with fresh lime juice before serving. This hearty combination of teff, beans, and tortillas creates a fiber-rich, satisfying meal that provides lasting energy.

Nutrition Facts

Cost Information