Ethiopian-Inspired Injera Flatbread with Lentil Stew

By Lauren Mitchell, Test Kitchen Director · Reviewed by AislePrompt Editorial · Published 2026-04-26 · Updated 2026-04-26

A tangy fermented flatbread paired with a hearty spiced lentil stew, offering a vegan and gluten-free taste of Ethiopian cuisine. This ethiopian-inspired vegan (gluten-free) 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 rice, quinoa, or a quick salad. 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
• 2 1/2 cups water
• 1 cup red lentils
• 1 medium, finely chopped yellow onion
• 3 cloves, minced garlic cloves
• 2 tbsp berbere spice blend
• 2 tbsp tomato paste
• 2 tbsp vegetable oil
• 1 1/2 tsp salt
• 3 cups water (for stew)
• 1 tbsp fresh lemon juice

Instructions

1. Step 1: In a large bowl, whisk 2 cups teff flour with 2 1/2 cups water until smooth. Cover loosely with a cloth and let ferment at room temperature for 2-3 days until bubbles appear and the batter has a slightly sour aroma.
2. Step 2: Rinse 1 cup red lentils under cold water and drain.
3. Step 3: Heat 2 tbsp vegetable oil in a medium pot over medium heat. Add 1 medium finely chopped yellow onion and sauté for 5 minutes until golden.
4. Step 4: Add 3 minced garlic cloves and 2 tbsp berbere spice blend, cooking for 1 minute until fragrant.
5. Step 5: Stir in 2 tbsp tomato paste and cook for 2 minutes, then add rinsed lentils and 3 cups water. Bring to a boil, lower heat, and simmer uncovered for 25 minutes, stirring occasionally until lentils are soft and stew thickens.
6. Step 6: Season the stew with 1 1/2 tsp salt and 1 tbsp fresh lemon juice for brightness.
7. Step 7: For injera, heat a non-stick skillet over medium-high heat. Pour in 1/2 cup fermented teff batter, swirling to form a thin round. Cover and cook for 2-3 minutes until holes form and edges lift, do not flip. Repeat with remaining batter.
8. Step 8: Serve lentil stew spooned onto injera flatbreads, tearing pieces of injera to scoop the stew.