Ethiopian-Inspired Lentil and Injera Wraps with Fresh Herb Salad

By Lauren Mitchell, Test Kitchen Director · Reviewed by AislePrompt Editorial · Published 2026-06-15 · Updated 2026-06-15

Soft injera-style flatbreads wrapped around spiced red lentils and a refreshing herb salad for a light, flavorful meal. This african-inspired vegetarian ready in about 100 minutes pairs red lentils, rinsed, water, berbere spice mix for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 360 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

• 1 cup red lentils, rinsed
• 2.5 cups water
• 1 tbsp berbere spice mix
• 1 medium (about 100g) onion, diced
• 2 cloves garlic cloves, minced
• 2 tbsp olive oil
• 1 tsp salt
• 1 cup teff flour
• 1 cup all-purpose flour
• 1/2 tsp active dry yeast
• 1 1/4 cups warm water
• 1/4 cup fresh cilantro, chopped
• 2 tbsp fresh mint, chopped
• 1 medium tomato, diced
• 1 tbsp lemon juice
• 1/4 tsp black pepper

Instructions

1. Step 1: In a saucepan, combine 1 cup rinsed red lentils and 2.5 cups water. Bring to a boil, then simmer uncovered for 20 minutes until lentils are soft and water is mostly absorbed.
2. Step 2: Heat 2 tbsp olive oil in a skillet over medium heat. Add 1 medium diced onion and sauté for 5 minutes until soft. Add 2 minced garlic cloves and cook 1 minute until fragrant.
3. Step 3: Stir in 1 tbsp berbere spice mix and 1 tsp salt, then add the cooked lentils. Cook together for 5 minutes to blend flavors, stirring occasionally. Remove from heat.
4. Step 4: For the injera-style flatbread, dissolve 1/2 tsp active dry yeast in 1/4 cup warm water; let sit 10 minutes until foamy.
5. Step 5: In a bowl, mix 1 cup teff flour, 1 cup all-purpose flour, the yeast mixture, and remaining 1 cup warm water. Whisk until smooth and cover to rest for 1 hour at room temperature.
6. Step 6: Heat a non-stick skillet over medium heat. Pour 1/4 cup batter and swirl to create a thin crepe. Cook 2-3 minutes until bubbles form and edges lift; do not flip. Repeat with remaining batter.
7. Step 7: In a small bowl, combine 1/4 cup chopped cilantro, 2 tbsp chopped mint, 1 diced medium tomato, 1 tbsp lemon juice, and 1/4 tsp black pepper to make a fresh herb salad.
8. Step 8: To assemble, spoon lentil mixture onto each flatbread, top with herb salad, and roll or fold into wraps. Serve immediately for a fresh, flavorful meal.