Smoothies / 15 min

Teff banana smoothie

Banana, oat milk, teff, cinnamon and cardamom make a softly spiced Ethiopian-inspired breakfast blend.

Prep
15 min
Total
15 min
Serves
2 small glasses
Spiced teff banana smoothie with cinnamon and cardamom in a clay cup

Teff is a tiny grain with a gently earthy flavor and a long place in Ethiopian food culture. Here a small amount of cooked teff makes the smoothie creamy and gives the banana-and-spice base a little more body.

Ingredients

  • ¼ cup cooked teff, cooled
  • 1 frozen banana, sliced
  • 1½ cups oat milk
  • ½ teaspoon ground cinnamon
  • ¼ teaspoon ground cardamom
  • 1 tablespoon almond butter
  • 1 teaspoon maple syrup, optional
  • 1 pinch fine salt

Method

  1. 1. Add the cooled cooked teff, banana, oat milk, cinnamon, cardamom, almond butter, optional maple syrup and salt to a blender.
  2. 2. Blend for 45 seconds, or until the teff is fully incorporated and the smoothie is creamy.
  3. 3. Pour into glasses and serve cold or at cool room temperature.

Estimated nutrition

calories
235 calories
fat
8 g fat
carbohydrate
37 g carbohydrates
protein
7 g protein
fiber
6 g fiber

Approximate values per serving. Nutrition varies with ingredients, brands and portion sizes.

Substitutions

  • Use cooked oats or quinoa instead of teff.
  • Sunflower seed butter can replace almond butter.
  • Use dairy or soy milk for a higher-protein version.

Good to know

Make a small batch of teff ahead and refrigerate it for up to three days so this smoothie comes together quickly.

Cultural context

Ethiopia / Teff grain

Teff is an important grain in Ethiopian cuisine, especially known through injera. This smoothie is a modern breakfast application of cooked teff, not a traditional Ethiopian recipe.

Traditional use: Teff is milled and fermented into foods including injera, and it is also cooked as a grain in Ethiopian and Eritrean households.

What research suggests: Teff contributes carbohydrate, protein and minerals, with nutrition varying by preparation and portion size.

Safety note: Use cooked teff or a clearly food-safe product. If you have a grain allergy or digestive sensitivity, choose the substitution that works for you.

Questions, answered.

How do I cook teff for this recipe?

Simmer one part teff with three parts water for about 15 minutes, stirring until thick. Cool the amount you need before blending.

Can I use teff flour?

Use a food-safe, heat-treated teff flour only, and start with one tablespoon. Cooked teff gives the smoothest texture and mildest flavor.

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