Suf Fitfit
Ethiopian Sunflower Seed Porridge with Injera
A hearty and flavorful Ethiopian dish made from ground roasted sunflower seeds, cooked into a thick porridge and then mixed with torn pieces of injera. Traditionally enjoyed during fasting periods, it's a nutritious and satisfying meal.
🧂 Ingredients
- 200g Roasted sunflower seeds(Ensure they are unsalted and roasted. If you have raw seeds, roast them in a dry pan over medium heat until fragrant, about 5-7 minutes, then let cool before grinding.)
- 400ml Water
- 2 large pieces Day-old injera(Slightly stale injera works best as it holds its shape better when torn and mixed. If you don't have injera, you can substitute with a flatbread like naan or pita, though the texture will differ.)
- to taste Salt(Adjust to your preference.)
👨🍳 Instructions
- 1
Prepare the sunflower seed paste: Place the roasted sunflower seeds into a food processor or a high-powered blender. Process until they form a fine meal, then continue processing until a thick, somewhat oily paste forms. This may take several minutes, scraping down the sides as needed. Be patient; the goal is a smooth paste.
⏱️ 10 minutes - 2
Cook the porridge: In a medium saucepan, combine the sunflower seed paste with the water. Whisk well to ensure there are no lumps. Place the saucepan over medium heat. Bring the mixture to a gentle simmer, stirring constantly to prevent sticking and burning. Continue to cook, stirring frequently, until the mixture thickens to a porridge-like consistency, similar to oatmeal. This should take about 15-20 minutes. Season with salt to taste during the last few minutes of cooking.
⏱️ 20 minutes - 3
Prepare the injera: While the porridge is cooking, tear the day-old injera into bite-sized pieces, roughly 1-2 inches in size. You can do this by hand or use a knife.
⏱️ 3 minutes - 4
Combine and serve: Once the sunflower seed porridge has reached the desired thickness, remove it from the heat. Add the torn injera pieces to the hot porridge. Gently fold the injera into the porridge using a spoon or spatula, ensuring all pieces are coated. Let it sit for a minute or two to allow the injera to absorb some of the porridge.
⏱️ 2 minutes - 5
Serve immediately. Suf Fitfit is traditionally served warm as a filling breakfast, especially during fasting periods. It can be enjoyed on its own or with a side of Ethiopian coffee.
💡 Pro Tips
- ✓The roasted sunflower seeds impart a rich, nutty flavor to the dish.
- ✓This dish is a staple during Ethiopian Orthodox fasting periods, as it is vegan and protein-rich.
- ✓Suf Fitfit is an excellent source of plant-based protein and healthy fats.
✨ Twist Ideas
Inspiration for your own version of this recipe
- For a spicier kick, add a teaspoon or two of berbere spice blend along with the sunflower seed paste in step 2.
- If injera is unavailable, you can serve the sunflower seed porridge on its own as a simple, thick porridge, or mix it with other flatbreads.