Injera-Style Teff Flatbread with Spiced Lentil Filling

By AislePrompt Test Kitchen · Reviewed by AislePrompt Editorial · ·

A soft, slightly sour traditional Ethiopian flatbread made with teff flour, served with a hearty spiced lentil stew filling. This african-inspired vegetarian ready in about 55 minutes pairs teff flour, warm water, teaspoon dry active yeast 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.

Prep: 10 min Cook: 45 min Serves 4 African cuisine 320 cal/serving
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Ingredients

Instructions

  1. Step 1: In a large bowl, combine 2 cups teff flour, 3 cups warm water, and 1 teaspoon dry active yeast. Whisk well to form a smooth batter, cover with a clean towel, and let ferment at room temperature for 24-48 hours until bubbly and slightly sour.
  2. Step 2: Rinse 1 cup red lentils thoroughly, then in a medium saucepan, combine lentils with 2 cups water, 1 medium diced yellow onion, and 3 minced garlic cloves. Bring to a boil over medium-high heat.
  3. Step 3: Reduce heat and simmer lentils for 20 minutes until soft, stirring occasionally to prevent sticking.
  4. Step 4: Stir in 1 tablespoon berbere spice, 1 tablespoon tomato paste, 2 tablespoons vegetable oil, and 1 teaspoon salt into the lentils. Cook uncovered for another 10 minutes until the stew thickens and the flavors meld.
  5. Step 5: Heat a non-stick skillet over medium heat. Pour 1/3 cup teff batter into the skillet, swirling to spread into a thin 8-inch circle. Cover and cook for 2-3 minutes until holes form on the surface and edges lift easily; do not flip.
  6. Step 6: Remove injera and transfer to a plate; repeat with remaining batter.
  7. Step 7: Serve the spiced lentil stew on top of or alongside the injera flatbreads for a traditional Ethiopian meal.

Equipment for this recipe

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Frequently asked questions

How long does Injera-Style Teff Flatbread with Spiced Lentil Filling take to make?

Total time is about 55 minutes (10 min prep + 45 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 Spiced Lentil Filling?

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 Spiced Lentil Filling?

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 Spiced Lentil Filling 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.

What goes well with Injera-Style Teff Flatbread with Spiced Lentil Filling?

African vegetarian like this pair well with a simple grain (rice, couscous, or crusty bread), a quick salad with acid (lemon vinaigrette, pickled onions), and a pan sauce or yogurt-based dip. Tap "Plan a meal with the AI" to get specific side suggestions.

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