In recent weeks, we have been exploring African foods, particularly fermented varieties. Fermentation, an ancient preservation method not only extends shelf life but also boosts nutritional value and supports gut health. Broadly, fermented foods fall into two categories: uncooked and cooked.
Uncooked popular fermented foods
Worldwide examples include sauerkraut (Germany), kimchi (Korea) and pickled vegetables. In Africa, popular uncooked fermented foods include:
- Ogiri (Nigeria) – fermented oilseed condiment.
- Kachumbari with fermented lime (East Africa).
- Fura (Nigeria/Niger) – fermented millet balls eaten without further cooking.
- Fermented cowpea paste for akara fritters (Nigeria, Ghana) – fermented before frying.
Cooked popular fermented foods
Globally, we have sourdough bread, miso soup, and tempeh. In Africa, cooked fermented foods include:
- Injera (Ethiopia, Eritrea) – fermented teff flatbread.
- Uji/Mtogwa (East Africa) – fermented porridge from maize, sorghum, or millet.
- Kenkey (Ghana) – fermented maize dough steamed in banana leaves.
- Ogi (Nigeria) – fermented cereal pap.
Diseases controlled by fermented foods
Regular consumption of fermented foods can help reduce:
- Diarrheal diseases – through probiotic bacteria.
- Constipation – by improving bowel function.
- Iron deficiency anaemia – fermentation reduces phytates, improving iron absorption.
- Metabolic diseases – improved insulin sensitivity, better cholesterol balance.
- Allergies and autoimmune conditions – by modulating gut immunity.
How injera is prepared
- Ingredients: Traditionally 100% teff flour and water to a smooth batter.
- Fermentation: Mix flour and water to a smooth batter. Leave in a warm place for 2–3 days to ferment naturally with lactic acid bacteria and wild yeast.
- Cooking: Pour fermented batter onto a hot, flat clay griddle (mitad). Cook on one side only; bubbles form on top, creating the characteristic spongy texture.
- Cooling: Remove, cool on a woven basket or cloth.
Benefits of eating injera
- Probiotic-rich – supports gut microbiome.
- Gluten-free (if pure teff) – suitable for people with celiac disease.
- High in iron, calcium and resistant starch – good for blood and bone health.
- Low glycemic index – helps regulate blood sugar.
- Filling but light – sustained energy without heaviness.
Shelf life
At room temperature, injera lasts 2–3 days before it begins to sour further. Refrigerated, it can last up to a week; frozen, several months.
Other grains for injera
While teff is traditional, injera can also be made from sorghum, barley, millet or a blend with wheat flour. These versions are cheaper but may be less nutritious than pure teff.
Plant-based pairings
Injera is eaten with an array of plant-based dishes, such as:
- Legumes: Lentils (misir wot), chickpeas (shiro), split peas.
- Vegetables: Collard greens (gomen), cabbage, carrots, beets, potatoes, okra.
- Salads: Tomato-onion salad, beetroot salad.
Dr Bura practises Plant based Dietary Consultancy at Golden Rose Hotel in Arusha from Monday to Saturday 4-6pm. His contact is 0626625471.
