📝 About This Recipe
Suf Fit-fit is a refreshing, nutty, and deeply satisfying Ethiopian staple traditionally enjoyed during 'Tsom' (fasting) periods. This vegan masterpiece features a rich, hand-crafted sunflower seed milk base infused with the sharp bite of red onions, the heat of green chilies, and the tangy complexity of fermented injera. It is a unique 'cold stew' that perfectly balances creamy textures with the zesty, bright flavors characteristic of the Horn of Africa.
🥗 Ingredients
The Sunflower Milk Base
- 1.5 cups Raw Sunflower Seeds (hulled and unsalted)
- 3 cups Water (warm, divided)
- 1 teaspoon Salt (adjust to taste)
The Flavor Aromatics
- 1 large Red Onion (very finely minced)
- 2-3 Jalapeño or Bird's Eye Chilies (seeded and finely chopped)
- 2 cloves Fresh Garlic (pressed or minced into a paste)
- 1/2 teaspoon Fresh Ginger (grated)
- 1 tablespoon Lemon Juice (freshly squeezed)
- 1/2 teaspoon Black Pepper (freshly ground)
The Foundation
- 3-4 pieces Injera (standard size, slightly aged or room temperature)
For Garnish
- 1 medium Tomato (seeded and diced)
- 2 tablespoons Fresh Cilantro (chopped)
👨🍳 Instructions
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1
Place the raw sunflower seeds in a dry skillet over medium heat. Toast them for 3-5 minutes, shaking the pan constantly, until they become fragrant and turn a very pale golden brown. Do not burn them, as this will make the milk bitter.
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2
Transfer the toasted seeds to a high-speed blender. Add 1.5 cups of the warm water and blend on high for 2 minutes until a thick, creamy paste forms.
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3
Add the remaining 1.5 cups of water and blend again for another minute until the mixture is completely smooth and milky.
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4
Place a fine-mesh strainer or a piece of cheesecloth over a large mixing bowl. Pour the sunflower liquid through the strainer to remove any remaining gritty sediment. Squeeze the cloth well to extract all the 'milk'.
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5
To the strained sunflower milk, add the finely minced red onion, garlic paste, grated ginger, and chopped chilies. Stir well to combine.
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6
Season the liquid with salt, black pepper, and lemon juice. The flavor should be savory, slightly nutty, and have a bright acidic finish.
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7
Cover the bowl and refrigerate the mixture for at least 30 minutes. This dish is traditionally served cold or at room temperature, and chilling allows the aromatics to infuse the milk.
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8
While the milk chills, prepare your injera. Take the injera sheets and tear them into bite-sized pieces, roughly 1 to 2 inches in size.
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9
Just before serving, gently fold the injera pieces into the sunflower milk mixture. Do this carefully so the injera absorbs the liquid but doesn't turn into a complete mush.
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10
Let the mixture sit for 5 minutes so the injera becomes fully saturated with the creamy base.
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11
Transfer the Suf Fit-fit to a serving platter or individual bowls.
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12
Garnish with the diced tomatoes and fresh cilantro for a pop of color and freshness.
💡 Chef's Tips
For the best flavor, use high-quality, fresh sunflower seeds; older seeds can have a rancid oil taste. If you cannot find injera, you can substitute with pieces of toasted pita or sourdough, though the authentic fermented tang will be missing. Adjust the number of chilies based on your heat tolerance; the sunflower milk is quite rich and can handle a good amount of spice. Always add the injera right before serving to ensure it retains some texture rather than becoming overly soggy. If the mixture is too thick, add a splash of cold water to reach your desired consistency.
🍽️ Serving Suggestions
Serve as a cooling side dish alongside a spicy Berbere-based stew like Misir Wot. Enjoy it as a light, refreshing breakfast on a warm day. Pair with a glass of chilled Tej (Ethiopian honey wine) for a traditional experience. Serve with extra whole chilies on the side for those who want an extra kick. Place a whole piece of injera on the plate first and scoop the Fit-fit on top for a beautiful presentation.