Injera-Inspired Teff Flatbread with Spiced Lentil Dipping Sauce

By AislePrompt Test Kitchen · Reviewed by AislePrompt Editorial · Published 2026-05-18 · Updated 2026-05-18

Soft, tangy teff flatbread served warm with a zesty, mildly spiced lentil sauce, inspired by traditional Ethiopian flavors and textures. This african-inspired vegan (vegan) ready in about 1470 minutes blends teff flour, warm water, active dry yeast into a versatile sauce that lifts everything from grain bowls and roasted vegetables to grilled proteins — a small-batch staple worth keeping in the fridge. Each serving lands at about 280 calories and feeds 4, so a small batch covers several meals across the week without taking over the fridge. 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
• 2.5 cups warm water
• 1 tsp active dry yeast
• 1/2 tsp salt
• 1 cup red lentils
• 2 tbsp olive oil
• 1 small, finely chopped yellow onion
• 2, minced garlic cloves
• 1 tsp berbere spice mix
• 1 tbsp tomato paste
• 2 cups vegetable broth
• 1 tbsp lemon juice
• 1 tbsp, chopped fresh parsley

Instructions

1. Step 1: In a large bowl, combine 2 cups teff flour, 1 tsp active dry yeast, and 1/2 tsp salt. Gradually whisk in 2.5 cups warm water until smooth. Cover and let ferment at room temperature for 24 hours until slightly bubbly and sour-smelling.
2. Step 2: Rinse 1 cup red lentils under cold water until clear, then drain.
3. Step 3: Heat 2 tbsp olive oil in a medium saucepan over medium heat. Add 1 small finely chopped yellow onion and sauté for 5 minutes until translucent.
4. Step 4: Stir in 2 minced garlic cloves and 1 tsp berbere spice mix, cooking for 1 minute until fragrant.
5. Step 5: Add 1 tbsp tomato paste and stir for 1 minute.
6. Step 6: Add rinsed lentils and 2 cups vegetable broth. Bring to a boil, then reduce heat to low and simmer, uncovered, for 20-25 minutes until lentils are soft and sauce thickens.
7. Step 7: Remove from heat and stir in 1 tbsp lemon juice and 1 tbsp chopped fresh parsley.
8. Step 8: For the injera flatbread, heat a nonstick skillet over medium heat. Pour 1/3 cup of the fermented teff batter into the skillet, swirling to cover the surface thinly. Cook for 2-3 minutes until holes form and edges lift. Do not flip. Remove and keep warm.
9. Step 9: Serve the lentil dipping sauce alongside the warm teff flatbreads for dipping.