Injera-Style Teff Flatbread with Spiced Lentil Sauce

By Lauren Mitchell, Test Kitchen Director · Reviewed by AislePrompt Editorial · Published 2026-04-25 · Updated 2026-04-25

A gluten-free teff flatbread reminiscent of Ethiopian injera paired with a fragrant, spiced red lentil sauce. This ethiopian-inspired african (gluten-free) ready in about 50 minutes pairs teff flour, warm water, active dry 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 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.

Ingredients

• 1 cup teff flour
• 1 1/4 cups warm water
• 1/2 teaspoon active dry yeast
• 1/4 teaspoon salt
• 1 cup red lentils, rinsed
• 1 medium yellow onion, finely diced
• 3 cloves garlic cloves, minced
• 1 tablespoon berbere spice mix
• 1 teaspoon cumin seeds
• 2 tablespoons tomato paste
• 2 tablespoons vegetable oil
• 3 cups water
• 1 teaspoon salt

Instructions

1. Step 1: In a large bowl, combine 1 cup teff flour, 1/2 teaspoon active dry yeast, and 1/4 teaspoon salt. Gradually whisk in 1 1/4 cups warm water until smooth. Cover and let ferment at room temperature for 24-48 hours until bubbly and slightly sour.
2. Step 2: Heat 2 tablespoons vegetable oil in a saucepan over medium heat. Add 1 teaspoon cumin seeds and toast for 1 minute until fragrant. Add 1 finely diced yellow onion and sauté for 5 minutes until translucent.
3. Step 3: Stir in 3 minced garlic cloves and 1 tablespoon berbere spice mix, cooking for 1 minute. Add 2 tablespoons tomato paste and cook for 2 minutes more.
4. Step 4: Add 1 cup rinsed red lentils, 3 cups water, and 1 teaspoon salt. Bring to a boil, then reduce heat and simmer uncovered for 25-30 minutes, stirring occasionally, until lentils are soft and sauce has thickened.
5. Step 5: To cook the injera, heat a non-stick skillet over medium-high heat. Pour 1/4 cup fermented batter in a circular motion to form a thin layer. Cover and cook for 2-3 minutes until holes form on the surface and edges lift, then remove (no flipping needed). Repeat with remaining batter.
6. Step 6: Serve the lentil sauce spooned onto the injera flatbreads, folding the bread to scoop up the flavorful lentils.