Injera-Inspired Teff Flatbread with Spiced Lentil Dip

By Lauren Mitchell, Test Kitchen Director · Reviewed by AislePrompt Editorial · Published 2026-07-30 · Updated 2026-07-30

Soft and slightly sour teff flatbread served alongside a warm, aromatic lentil dip seasoned with Ethiopian spices. This Ethiopian-inspired vegan recipe (gluten free), ready in about 70 minutes, pairs teff flour, water, active dry yeast 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.

Prep: 30 min Cook: 40 min Serves 4 Ethiopian cuisine 320 cal/serving

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Ingredients

2 cups teff flour
2 1/2 cups water
1 tsp active dry yeast
1 cup, rinsed brown lentils
1 medium, finely diced red onion
3, minced garlic cloves
2 tsp berbere spice
2 tbsp tomato paste
2 tbsp vegetable oil
1 1/2 tsp salt
3 cups (for cooking lentils) water
1 tbsp fresh lemon juice
2 tbsp chopped fresh parsley

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Instructions

Step 1: In a large bowl, combine 2 cups teff flour, 1 tsp active dry yeast, 1 1/2 tsp salt, and 2 1/2 cups water. Whisk until smooth, then cover with a cloth and let ferment at room temperature for 24 hours until bubbles form and batter slightly sours.
Step 2: Rinse 1 cup brown lentils and place in a pot with 3 cups water. Bring to a boil, reduce to simmer, and cook uncovered for 25 minutes until tender but not mushy. Drain any excess water.
Step 3: Heat 2 tbsp vegetable oil in a skillet over medium heat. Add 1 finely diced red onion and sauté for 5 minutes until translucent.
Step 4: Add 3 minced garlic cloves, 2 tsp berbere spice, and 2 tbsp tomato paste. Cook for 3 minutes until fragrant.
Step 5: Stir the cooked lentils into the skillet, add 1 tbsp fresh lemon juice, and season with salt to taste. Cook for another 5 minutes, stirring occasionally.
Step 6: Heat a non-stick skillet over medium heat. Pour about 1/3 cup of the fermented teff batter to form a large thin circle. Cook for 2-3 minutes until holes form on the surface and the edges lift, do not flip. Remove and keep warm.
Step 7: Serve the teff flatbread warm with the spiced lentil dip garnished with 2 tbsp chopped fresh parsley.

Frequently asked questions

How long does Injera-Inspired Teff Flatbread with Spiced Lentil Dip 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 Injera-Inspired Teff Flatbread with Spiced Lentil Dip?

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 teff flour from drying out.

Can I substitute ingredients in Injera-Inspired Teff Flatbread with Spiced Lentil Dip?

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 Injera-Inspired Teff Flatbread with Spiced Lentil Dip 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.

Is Injera-Inspired Teff Flatbread with Spiced Lentil Dip gluten free?

Yes — this recipe is tagged gluten free based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.