Ethiopian-Inspired Teff and Vegetable Injera Flatbread

By AislePrompt Editorial · Published 2026-07-06 · Updated 2026-07-06

Light and spongy injera pancakes made with teff flour, served with a vibrant sauté of seasoned vegetables. This Ethiopian-inspired vegetarian recipe, ready in about 30 minutes, pairs teff flour, water, salt for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 260 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 tsp salt
• 1 tbsp vegetable oil
• 1 medium, julienned carrot
• 1 medium, thinly sliced red bell pepper
• 1 small, diced yellow onion
• 2, minced garlic cloves
• 1 tsp berbere spice blend
• 2 tbsp, chopped fresh cilantro

The pizza stone or steel we’d bake this on → Best Pizza Stones and Steels for 2026: Top Picks + Buying Guide

Instructions

1. Step 1: In a large bowl, whisk together 2 cups teff flour, 3 cups water, and 1 tsp salt until a smooth batter forms. Cover and let ferment at room temperature for 24 to 48 hours until slightly bubbly and sour.
2. Step 2: Heat a non-stick skillet over medium heat and brush with 1 tbsp vegetable oil. Pour 1/3 cup of the batter into the skillet and quickly swirl to form a thin, even pancake about 8 inches in diameter.
3. Step 3: Cover the skillet with a lid and cook the injera pancake for 2-3 minutes until holes appear on the surface and edges lift easily. Do not flip. Remove and keep warm. Repeat with remaining batter.
4. Step 4: For the vegetable sauté, heat 1 tbsp vegetable oil in another skillet over medium heat. Add 1 small diced yellow onion and cook for 4 minutes until translucent.
5. Step 5: Add 2 minced garlic cloves, 1 medium julienned carrot, and 1 medium thinly sliced red bell pepper. Sauté for 6 minutes until vegetables are tender but still vibrant.
6. Step 6: Stir in 1 tsp berbere spice blend and cook for 1 minute until fragrant. Remove from heat and mix in 2 tbsp chopped fresh cilantro.
7. Step 7: Serve the warm injera pancakes topped with the spiced vegetable sauté for a wholesome meal.