Injera-Style Flatbread with Tomato and Pea Stew

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

Chewy, tangy flatbread served with a simple stew of tomatoes, peas, and garlic for a comforting meal. This Ethiopian-inspired quick recipe (vegan, gluten-free), ready in about 60 minutes, pairs teff flour, water, tomato for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 220 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: 45 min Cook: 15 min Serves 4 Ethiopian cuisine 220 cal/serving
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Ingredients

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Instructions

  1. Step 1: In a bowl, mix 1 cup teff flour with 1.5 cups water until smooth. Let rest for 30 minutes at room temperature.
  2. Step 2: Heat a nonstick skillet over medium-high heat. Pour 1/4 cup batter into the skillet, swirling to coat the bottom evenly. Cook for 2-3 minutes until edges lift and bubbles form, then flip and cook for 1 minute more.
  3. Step 3: While flatbreads cook, heat 1 tbsp olive oil in a saucepan. Add 2 minced garlic cloves and cook for 30 seconds until fragrant.
  4. Step 4: Stir in 2 diced medium tomatoes and 1 cup frozen green peas. Simmer uncovered for 10 minutes until tomatoes break down and peas are tender.
  5. Step 5: Serve 1 flatbread per portion topped with 1/2 cup tomato-pea stew and 1 tbsp chopped cilantro.

Frequently asked questions

How long does Injera-Style Flatbread with Tomato and Pea Stew take to make?

Total time is about 60 minutes (45 min prep + 15 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-Style Flatbread with Tomato and Pea Stew?

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-Style Flatbread with Tomato and Pea Stew?

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-Style Flatbread with Tomato and Pea Stew 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-Style Flatbread with Tomato and Pea Stew vegan?

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

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