Ethiopian-Inspired Lentil and Vegetable Injera Wraps

By AislePrompt Editorial · Published 2026-07-29 · Updated 2026-07-29

Soft injera wraps filled with a savory mix of spiced lentils and sautéed vegetables, perfect for a flavorful vegetarian handheld meal. This Ethiopian-inspired vegetarian recipe, ready in about 50 minutes, pairs injera flatbread, brown lentils, rinsed, water 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

• 4 pieces injera flatbread
• 1 cup brown lentils, rinsed
• 2.5 cups water
• 1 medium yellow onion, finely chopped
• 1 medium carrot, diced
• 2 cups spinach leaves, chopped
• 1.5 tbsp berbere spice blend
• 3 garlic cloves, minced
• 2 tbsp olive oil
• 1 tsp salt
• 1/2 tsp black pepper
• 1 tbsp lemon juice

The pan we’d use for this → Best Nonstick Cookware for 2026: Top 5 Skillet Picks + Buying Guide

Instructions

1. Step 1: In a saucepan, combine 1 cup rinsed brown lentils with 2.5 cups water. Bring to a boil, then simmer uncovered for 25-30 minutes until lentils are tender but not mushy. Drain any excess water.
2. Step 2: While lentils cook, heat 2 tbsp olive oil in a skillet over medium heat. Add 1 medium finely chopped yellow onion and 1 diced carrot; sauté for 6-7 minutes until softened.
3. Step 3: Add 3 minced garlic cloves and 1.5 tbsp berbere spice blend to the skillet, stirring for 2 minutes until aromatic.
4. Step 4: Stir in cooked lentils, 2 cups chopped spinach, 1 tsp salt, and 1/2 tsp black pepper. Cook for 5 more minutes until spinach wilts and flavors meld.
5. Step 5: Remove from heat and stir in 1 tbsp lemon juice for brightness.
6. Step 6: Warm 4 pieces of injera flatbread briefly in a dry pan. Spoon the lentil and vegetable mixture evenly onto each injera and roll or fold to serve as wraps.