Ethiopian-Inspired Spiced Lentil Stew with Injera Flatbread

By AislePrompt Editorial · Published 2026-05-04 · Updated 2026-05-04

A hearty vegan lentil stew seasoned with traditional Ethiopian spices, served alongside soft, sour injera-inspired flatbread. This Ethiopian-inspired vegan recipe (gluten-free option), ready in about 60 minutes, pairs red lentils, yellow onion, garlic cloves 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

• 1 cup red lentils
• 1 large, diced yellow onion
• 3, minced garlic cloves
• 2 tbsp berbere spice mix
• 1 tbsp tomato paste
• 3 cups vegetable broth
• 1 cup water
• 2 tbsp olive oil
• 1 tsp salt
• 1 cup teff flour
• 1/2 cup all-purpose flour
• 1 tsp active dry yeast
• 1 cup (for injera) warm water
• 1 tsp sugar

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Instructions

1. Step 1: Rinse 1 cup red lentils under cold water until water runs clear. Set aside.
2. Step 2: Heat 2 tbsp olive oil in a medium saucepan over medium heat. Add 1 large diced yellow onion and sauté for 5 minutes until softened.
3. Step 3: Add 3 minced garlic cloves and 2 tbsp berbere spice mix, cooking for 1 minute until fragrant.
4. Step 4: Stir in 1 tbsp tomato paste, then add the rinsed lentils, 3 cups vegetable broth, 1 cup water, and 1 tsp salt. Bring to a boil.
5. Step 5: Reduce heat to low and simmer uncovered for 25-30 minutes until lentils are tender and stew thickens, stirring occasionally.
6. Step 6: Meanwhile, prepare injera batter by mixing 1 cup teff flour, 1/2 cup all-purpose flour, 1 tsp active dry yeast, 1 tsp sugar, and 1 cup warm water in a bowl until smooth. Cover and let ferment at room temperature for 12-24 hours.
7. Step 7: To cook injera, heat a non-stick skillet over medium heat. Pour 1/4 cup batter in a circular motion to form a thin crepe. Cover and cook for 2-3 minutes until holes form and edges lift easily. Remove and keep warm. Repeat with remaining batter.
8. Step 8: Serve the spiced lentil stew hot alongside freshly made injera flatbread.