📝 About This Recipe
A refreshing and nutty staple of Ethiopian fasting traditions, Suf Fit-fit transforms toasted sunflower seeds into a creamy, savory milk that coats ribbons of tangy injera. This chilled dish is a masterclass in texture, balancing the softness of the flatbread with the crisp bite of fresh green chilies and red onions. It is a cooling, protein-rich delight that serves as the perfect light lunch or a palate-cleansing side during a traditional vegan feast (Beyaynetu).
🥗 Ingredients
The Sunflower Milk Base
- 1.5 cups Raw sunflower seeds (shelled and unsalted)
- 3 cups Water (filtered and cold)
- 2 cloves Garlic (peeled)
- 1/2 inch Fresh ginger (peeled and sliced)
The Aromatics and Seasoning
- 1 medium Red onion (very finely minced)
- 2-3 Jalapeño or Bird's eye chilies (seeded and finely chopped)
- 2 tablespoons Lemon juice (freshly squeezed)
- 1 teaspoon Sea salt (or to taste)
- 1/2 teaspoon Black pepper (freshly ground)
The Body and Garnish
- 3-4 large pieces Injera (preferably 1-2 days old for better absorption)
- 1 large Tomato (seeded and finely diced)
- 2 tablespoons Fresh cilantro (chopped for garnish)
👨🍳 Instructions
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1
Place a dry skillet over medium heat. Add the raw sunflower seeds and toast them for 5-7 minutes, shaking the pan constantly until they are fragrant and turn a light golden brown. Do not let them burn.
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2
Allow the toasted seeds to cool for a few minutes, then transfer them to a high-speed blender.
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3
Add the 3 cups of cold water, garlic cloves, and ginger to the blender. Pulse until the mixture is completely smooth and looks like a thick, creamy milk.
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4
Set a fine-mesh strainer or a piece of cheesecloth over a large mixing bowl. Pour the sunflower mixture through to remove any gritty pulp. Squeeze the solids to extract as much liquid as possible, then discard the pulp.
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5
To the strained sunflower milk, add the finely minced red onion, chopped chilies, lemon juice, salt, and black pepper. Stir well to combine.
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6
Taste the liquid. It should be savory, slightly tangy, and have a gentle kick from the chilies. Adjust salt or lemon as needed.
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7
Place the bowl of seasoned sunflower milk in the refrigerator for at least 30 minutes. This dish is traditionally served cold, and chilling allows the flavors to meld.
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8
While the liquid chills, prepare the injera. Tear or cut the injera into bite-sized ribbons or small 1-inch squares.
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9
Just before serving, gently fold the injera pieces into the cold sunflower milk. Do this carefully so the injera doesn't turn into a paste.
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10
Add the diced tomatoes and give it one final, very gentle toss.
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11
Transfer to a serving platter or individual bowls and garnish with fresh cilantro or extra chopped chilies.
💡 Chef's Tips
Use 'day-old' injera if possible; fresh injera is very soft and may dissolve too quickly into the liquid. For a deeper flavor, you can add a half teaspoon of ground cardamom or Mekelesha spice blend to the milk. If you don't have a high-speed blender, you may need to strain the sunflower milk twice to ensure a silky texture. Control the heat by removing the seeds and white ribs from the jalapeños before chopping. Make the sunflower milk in advance, but only add the injera right before you are ready to eat to maintain some texture.
🍽️ Serving Suggestions
Serve as a refreshing appetizer before a spicy Doro Wat (chicken stew). Pair with a glass of chilled Tej (Ethiopian honey wine) or a crisp dry white wine. Include it as part of a vegetarian 'Bayaynetu' platter alongside Misir Wot and Gomen. Enjoy as a light, cooling lunch on a hot summer day with a side of extra injera for scooping. Serve with a side of Timatim Salata (Ethiopian tomato salad) for extra freshness.