Injera-Inspired Teff Flatbread with Spiced Lentil Filling

By AislePrompt Test Kitchen · Reviewed by AislePrompt Editorial · Published 2026-05-12 · Updated 2026-05-12

Soft teff flour flatbread inspired by Ethiopian injera, filled with a mildly spiced lentil mixture for a satisfying vegetarian wrap. This african-inspired vegetarian (vegetarian) ready in about 50 minutes pairs teff flour, all-purpose flour, warm water 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 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

• 1 cup teff flour
• 1/2 cup all-purpose flour
• 1 1/2 cups warm water
• 1 tsp active dry yeast
• 1/2 tsp salt
• 3/4 cup red lentils, rinsed
• 1 small yellow onion, finely chopped
• 2 cloves garlic cloves, minced
• 1 tbsp berbere spice mix
• 1 tbsp vegetable oil
• 1 1/2 cups water for lentils
• 2 tbsp fresh parsley, chopped

Instructions

1. Step 1: In a bowl, combine 1 tsp active dry yeast with 1 1/2 cups warm water and 1/2 tsp salt. Let sit for 5 minutes until frothy.
2. Step 2: Whisk in 1 cup teff flour and 1/2 cup all-purpose flour until smooth. Cover and let ferment at room temperature for 12-18 hours, until bubbles appear and batter smells slightly sour.
3. Step 3: Meanwhile, in a saucepan, heat 1 tbsp vegetable oil over medium heat. Add 1 small finely chopped yellow onion and sauté for 5 minutes until soft.
4. Step 4: Add 2 minced garlic cloves and 1 tbsp berbere spice mix; cook for 1 minute until fragrant.
5. Step 5: Add 3/4 cup rinsed red lentils and 1 1/2 cups water. Bring to a boil, then reduce heat and simmer for 20 minutes until lentils are tender and water is mostly absorbed. Stir in 2 tbsp chopped fresh parsley and remove from heat.
6. Step 6: Heat a non-stick skillet over medium-high heat. Pour 1/4 cup of the fermented batter into the skillet, swirling to form a thin round flatbread about 8 inches in diameter. Cover and cook for 2-3 minutes until holes form on the surface and edges lift.
7. Step 7: Remove injera and keep warm. Repeat with remaining batter.
8. Step 8: To serve, spoon the spiced lentil filling onto each teff flatbread, roll or fold, and enjoy warm.