Injera-Style Teff Flatbread with Spiced Lentil Wot

By Lauren Mitchell, Test Kitchen Director · Reviewed by AislePrompt Editorial · Published 2026-08-06 · Updated 2026-08-06

A traditional Ethiopian teff flour flatbread served with a flavorful red lentil stew seasoned with berbere and niter kibbeh. This Ethiopian-inspired vegetarian recipe, ready in about 50 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 350 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: 40 min Serves 4 Ethiopian cuisine 350 cal/serving

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Ingredients

2 cups teff flour
3 cups water
1/2 tsp active dry yeast
1 cup red lentils
2 tbsp berbere spice mix
1 medium (about 3/4 cup) red onion, finely chopped
3 cloves garlic cloves, minced
1 tsp ginger, minced
1 tbsp tomato paste
3 cups water (for stew)
3 tbsp niter kibbeh or unsalted butter
1 tsp salt
1 tbsp vegetable oil

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Instructions

Step 1: In a large bowl, combine 2 cups teff flour, 1/2 tsp active dry yeast, and 3 cups water; whisk well until smooth. Cover loosely and let ferment at room temperature for 2 days until bubbly and slightly sour.
Step 2: Rinse and drain 1 cup red lentils. In a medium pot, heat 1 tbsp vegetable oil and 3 tbsp niter kibbeh or butter over medium heat.
Step 3: Add 1 medium finely chopped red onion, 3 minced garlic cloves, and 1 tsp minced ginger; sauté for 5 minutes until softened and fragrant.
Step 4: Stir in 2 tbsp berbere spice mix and 1 tbsp tomato paste; cook 2 minutes until aromatic.
Step 5: Add red lentils and 3 cups water, bring to a boil, then reduce heat and simmer uncovered for 25-30 minutes until lentils are soft and stew thickens, stirring occasionally.
Step 6: Season with 1 tsp salt and adjust to taste.
Step 7: For injera, heat a non-stick skillet over medium-high heat. Pour a thin layer (about 1/4 cup) of the fermented batter and swirl to cover the pan.
Step 8: Cook for 2-3 minutes until holes form on the surface and edges lift; do not flip. Remove and keep warm.
Step 9: Serve lentil wot atop the injera flatbread, folding the injera to scoop the stew.

Frequently asked questions

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

Total time is about 50 minutes (10 min prep + 40 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 Wot?

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 Wot?

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 Wot 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 Wot?

Ethiopian 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.