Injera-Inspired Teff Flatbread with Spiced Lentil Sauce

By AislePrompt Editorial · Published 2026-05-10 · Updated 2026-05-10

A gluten-free teff flour flatbread served warm with a richly spiced red lentil sauce, capturing the essence of traditional Ethiopian injera meals. This Ethiopian-inspired gluten-free recipe (vegan), ready in about 100 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 280 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.

Ingredients

• 1 cup teff flour
• 1 cup water
• 1/4 teaspoon salt
• 1 cup red lentils, rinsed
• 1 medium yellow onion, diced
• 3 garlic cloves, minced
• 1.5 tablespoons berbere spice blend
• 1 tablespoon tomato paste
• 2 tablespoons vegetable oil
• 2 cups water (for sauce)
• 1 teaspoon salt
• 1 tablespoon fresh lemon juice

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 medium bowl, whisk together 1 cup teff flour, 1 cup water, and 1/4 teaspoon salt until smooth. Let the batter rest at room temperature for 1 hour to slightly ferment.
2. Step 2: Heat a non-stick skillet over medium heat. Pour 1/4 cup of the batter and swirl to form a thin, even layer. Cook for 2-3 minutes until holes form on the surface and edges lift, then remove and keep warm. Repeat with remaining batter.
3. Step 3: While the flatbread rests, rinse 1 cup red lentils thoroughly. In a pot, heat 2 tablespoons vegetable oil over medium heat. Add 1 medium diced yellow onion and sauté for 5 minutes until soft.
4. Step 4: Stir in 3 minced garlic cloves, 1.5 tablespoons berbere spice blend, and 1 tablespoon tomato paste. Cook for 2 minutes until fragrant.
5. Step 5: Add the rinsed lentils and 2 cups water, season with 1 teaspoon salt, and bring to a boil. Reduce heat, cover, and simmer for 25 minutes until lentils are soft and the sauce thickens.
6. Step 6: Remove from heat and stir in 1 tablespoon fresh lemon juice for brightness.
7. Step 7: Serve the warm teff flatbread alongside the spiced lentil sauce for dipping.