Injera-Wrapped Lentil and Vegetable Stew Rolls

By Lauren Mitchell, Test Kitchen Director · Reviewed by AislePrompt Editorial · Published 2026-08-05 · Updated 2026-08-05

Tender lentil and vegetable stew rolled in traditional spongy injera flatbread, ideal for a light and flavorful hand-held meal. This ethiopian-inspired vegan ready in about 105 minutes pairs red lentils, carrot, green bell pepper for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 310 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

• 1 cup red lentils
• 1 medium, diced carrot
• 1 medium, diced green bell pepper
• 1 medium, diced yellow onion
• 2, minced garlic cloves
• 1 1/2 tbsp berbere spice blend
• 3 cups vegetable broth
• 1 tbsp tomato paste
• 2 tbsp olive oil
• 1 tsp salt
• 2 cups teff flour
• 1/4 cup all-purpose flour
• 1 tsp baking powder
• 2 cups water (for injera)

Instructions

1. Step 1: Rinse 1 cup red lentils and combine with 3 cups vegetable broth in a pot. Bring to a boil over high heat, then reduce heat to medium-low and simmer for 15 minutes until lentils are soft.
2. Step 2: Heat 2 tbsp olive oil in a skillet over medium heat. Add 1 diced yellow onion, 1 diced carrot, and 1 diced green bell pepper. Sauté for 7 minutes until vegetables soften.
3. Step 3: Stir in 2 minced garlic cloves, 1 1/2 tbsp berbere spice blend, and 1 tbsp tomato paste. Cook for 3 minutes until fragrant and well combined.
4. Step 4: Add cooked lentils to the vegetable mixture along with 1 tsp salt. Stir and simmer on low for 10 minutes until thickened. Remove from heat.
5. Step 5: For injera, whisk together 2 cups teff flour, 1/4 cup all-purpose flour, and 1 tsp baking powder. Gradually add 2 cups water, whisking until smooth. Let batter rest for 1 hour at room temperature.
6. Step 6: Heat a non-stick skillet over medium heat. Pour 1/3 cup injera batter into the pan, swirling to form a thin layer. Cook for 2-3 minutes until holes appear and edges lift, do not flip. Remove and keep warm.
7. Step 7: To serve, spoon 1/4 cup lentil-vegetable stew onto the center of each injera and roll tightly like a wrap. Serve immediately.