【卵不使用でお手軽・簡単！】２００円でごちそうおかず／新玉ねぎ鶏メンチの作り方【kattyanneru】

teff flour

🥗Healthier: whole wheat flour

💰Cheaper: all-purpose flour

Whole wheat flour adds fiber, while all-purpose flour is more accessible.

lentils

🥗Healthier: quinoa

💰Cheaper: split peas

Quinoa offers a complete protein, while split peas are budget-friendly.

vegetable oil

🥗Healthier: olive oil

💰Cheaper: canola oil

Olive oil is healthier, while canola oil is often less expensive.

green chili

🥗Healthier: jalapeño

💰Cheaper: bell pepper

Jalapeños provide heat, while bell peppers are milder and more affordable.

Mix teff flour and water in a bowl until a smooth batter forms.

Add salt to the batter and stir well to combine.

Heat a steamer over medium heat until steaming.

Pour batter into a greased steamer tray and cover with a lid.

Steam the batter for about 20 minutes until set and cooked through.

In a skillet, heat vegetable oil over medium heat until shimmering.

Sauté chopped onion, garlic, and ginger until fragrant, about 3-4 minutes.

Add diced bell pepper, tomato, and carrot; cook until softened, about 5 minutes.

Stir in chopped cabbage and cook until wilted, about 3 minutes.

Add cooked lentils and chickpeas to the vegetable mixture; stir to combine.

Season with spices and green chili, cooking for an additional 2-3 minutes.

Serve the steamed teff flatbread with the vegetable mixture on the side.

Cooking Techniques

Spice Level:

Dietary

Allergens