Ethiopian Lentil Stew with Injera

By , Test Kitchen Director · Reviewed by AislePrompt Editorial · ·

A hearty stew of spiced lentils and vegetables, served with spongy injera flatbread for a traditional African meal. This ethiopian-inspired one pot ready in about 70 minutes pairs cooked lentils, diced onion, diced carrots for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 380 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.

Prep: 30 min Cook: 40 min Serves 4 Ethiopian cuisine 380 cal/serving
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Ingredients

Instructions

  1. Step 1: In a large pot, heat 2 tbsp vegetable oil over medium heat. Add 1 diced onion, 2 minced garlic cloves, 1 tbsp berbere mix, 1 tsp cumin, and 1 tsp coriander. Sauté for 5 minutes until fragrant.
  2. Step 2: Add 1 cup lentils, 1 diced carrot, 1 diced potato, and 2 diced tomatoes. Cook for 10 minutes, stirring occasionally.
  3. Step 3: Add 1 cup water and 1/2 cup vegetable broth. Bring to a boil, then reduce heat and simmer for 25-30 minutes until lentils are tender and vegetables are softened.
  4. Step 4: While the stew cooks, warm 4 injera sheets in a dry skillet or microwave until pliable.
  5. Step 5: Serve injera as a base, then ladle the stew over it. Garnish with extra berbere mix and a sprinkle of coriander.

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Frequently asked questions

How long does Ethiopian Lentil Stew with Injera take to make?

Total time is about 70 minutes (30 min prep + 40 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.

How do I store leftover Ethiopian Lentil Stew with Injera?

Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep cooked lentils from drying out.

Can I substitute ingredients in Ethiopian Lentil Stew with Injera?

Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.

How do I scale Ethiopian Lentil Stew with Injera for a different number of people?

The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.

What goes well with Ethiopian Lentil Stew with Injera?

Ethiopian one pot like this pair well with a simple grain (rice, couscous, or crusty bread), a quick salad with acid (lemon vinaigrette, pickled onions), and a pan sauce or yogurt-based dip. Tap "Plan a meal with the AI" to get specific side suggestions.

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