Injera-Style Teff Flatbread with Spiced Lentil Filling

By AislePrompt Editorial · Published 2026-05-21 · Updated 2026-05-21

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

Ingredients

• 2 cups teff flour
• 3 cups warm water
• 1 teaspoon dry active yeast
• 1 cup red lentils, rinsed
• 1 medium (about 1 cup) yellow onion, diced
• 3 garlic cloves, minced
• 1 tablespoon berbere spice
• 1 tablespoon tomato paste
• 2 tablespoons vegetable oil
• 1 teaspoon salt
• 2 cups water (for cooking lentils)

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 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.