Injera-Style Teff Flatbread with Ethiopian Spiced Lentils

By Lauren Mitchell, Test Kitchen Director · Reviewed by AislePrompt Editorial · Published 2026-05-07 · Updated 2026-05-07

A fermented, sourdough-style flatbread made from teff flour, paired with a fragrant lentil stew spiced with berbere and garlic. This Ethiopian-inspired vegan recipe (gluten free), ready in about 60 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 340 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: 10 min Cook: 50 min Serves 4 Ethiopian cuisine 340 cal/serving

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Ingredients

2 cups teff flour
2 1/2 cups water
1/4 tsp active dry yeast
1 cup brown lentils, rinsed
2 tbsp berbere spice blend
1 medium yellow onion, chopped
3 cloves garlic cloves, minced
1 tbsp tomato paste
2 tbsp vegetable oil
1 tsp salt
3 cups water (for lentils)

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Instructions

Step 1: In a large bowl, combine 2 cups teff flour, 1/4 tsp active dry yeast, and 2 1/2 cups water. Stir well to form a smooth batter. Cover loosely and leave at room temperature for 2-3 days to ferment and develop a sour aroma.
Step 2: For the lentils, heat 2 tbsp vegetable oil in a saucepan over medium heat. Add 1 chopped medium yellow onion and cook for 5-6 minutes until translucent. Stir in 3 minced garlic cloves and 2 tbsp berbere spice blend, cooking for 2 minutes until fragrant.
Step 3: Add 1 tbsp tomato paste and 1 cup rinsed brown lentils, stirring to coat. Pour in 3 cups water and 1 tsp salt, bring to a boil, then reduce heat and simmer uncovered for 35-40 minutes until lentils are tender and stew has thickened.
Step 4: To cook injera, heat a nonstick skillet over medium heat. Pour about 1/2 cup fermented teff batter in a circular motion to cover the pan thinly. Cook for 2-3 minutes until holes form and edges lift easily. Remove and repeat with remaining batter.
Step 5: Serve lentil stew atop injera flatbreads, tearing pieces to scoop the lentils.

Frequently asked questions

How long does Injera-Style Teff Flatbread with Ethiopian Spiced Lentils take to make?

Total time is about 60 minutes (10 min prep + 50 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 Teff Flatbread with Ethiopian Spiced Lentils?

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 Teff Flatbread with Ethiopian Spiced Lentils?

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 Teff Flatbread with Ethiopian Spiced Lentils 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 Teff Flatbread with Ethiopian Spiced Lentils 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.

What others are saying

★★★★★Maria G.
The teff flatbread was perfectly tangy and chewy, and the lentils had such depth of flavor—my vegan friends couldn't believe it!
★★★★☆Wei L.
Loved the spiced lentils, but the flatbread took longer to cook than the recipe said. Next time I'll adjust the heat.
★★★☆☆Priya K.
Flatbread was too dense, and the lentils needed more berbere spice. Served it to my kids and they weren't impressed.