Berbere-Spiced Injera Wraps with Lentil Stew

By AislePrompt Editorial · Published 2026-06-11 · Updated 2026-06-11

A traditional Ethiopian-inspired dish featuring tangy injera bread wrapped around a hearty berbere-spiced lentil stew. This Ethiopian-inspired vegetarian recipe, ready in about 50 minutes, pairs teff flour, water, red lentils for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 320 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Ingredients

• 2 cups teff flour
• 3 cups water
• 1 cup red lentils
• 1 medium, finely chopped onion
• 3, minced garlic cloves
• 1 tbsp, grated ginger
• 2 tbsp berbere spice mix
• 2 tbsp tomato paste
• 3 tbsp vegetable oil
• 2 cups water (for stew)
• 1 tsp salt
• 1/2 tsp black pepper
• 2 tbsp, chopped fresh cilantro

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Instructions

1. Step 1: In a large bowl, whisk together 2 cups teff flour and 3 cups water until smooth. Cover and let ferment at room temperature for 2-3 days until bubbles form and a sour aroma develops, indicating injera batter is ready.
2. Step 2: Rinse 1 cup red lentils under cold water. In a pot, heat 3 tbsp vegetable oil over medium heat. Add 1 medium finely chopped onion, 3 minced garlic cloves, and 1 tbsp grated ginger; sauté for 5 minutes until softened and fragrant.
3. Step 3: Stir in 2 tbsp berbere spice mix and 2 tbsp tomato paste, cooking for 2 minutes until aromatic. Add the rinsed lentils and 2 cups water, bring to a boil, then reduce to a simmer.
4. Step 4: Season the lentil stew with 1 tsp salt and 1/2 tsp black pepper. Simmer uncovered for 25-30 minutes, stirring occasionally, until lentils are tender and stew thickens.
5. Step 5: To cook injera, heat a non-stick skillet over medium heat. Pour a thin layer of the fermented batter (about 1/4 cup) into the skillet, swirl to cover the surface evenly. Cover and cook for 2-3 minutes until holes form on the surface and the edges lift easily. Remove and repeat with remaining batter.
6. Step 6: Serve the steamy berbere lentil stew wrapped in warm injera, garnished with 2 tbsp chopped fresh cilantro for a bright finish.