Injera-Style Teff Flatbread with Ethiopian Spiced Lentils

By AislePrompt Editorial · Published 2026-05-07 · Updated 2026-05-07

How this recipe was made — this recipe was drafted by AislePrompt's AI-assisted pipeline from technique templates and USDA-sourced nutrition data, and published by AislePrompt Editorial — see how AislePrompt recipes are drafted and published.

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 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.