Injera-Wrapped Spiced Lentil and Vegetable Wraps

By Lauren Mitchell, Test Kitchen Director · Reviewed by AislePrompt Editorial · Published 2026-07-08 · Updated 2026-07-08

Soft injera flatbreads filled with a warm mix of spiced lentils and sautéed vegetables, creating a wholesome and portable Ethiopian-inspired wrap. This ethiopian-inspired vegetarian ready in about 80 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 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 1/2 cups teff flour
• 2 cups warm water
• 1/2 tsp active dry yeast
• 1 cup brown lentils
• 3 cups water
• 1 medium yellow bell pepper, diced
• 1 medium carrot, grated
• 1 medium yellow onion, chopped
• 2 cloves garlic cloves, minced
• 1 tbsp berbere spice mix
• 2 tbsp olive oil
• 1 tsp salt
• 1/2 tsp black pepper
• 2 tbsp fresh cilantro, chopped

Instructions

1. Step 1: In a large bowl, whisk together 1 1/2 cups teff flour, 1/2 tsp active dry yeast, and 2 cups warm water until smooth. Cover and let ferment at room temperature for 24-36 hours until bubbly and slightly sour.
2. Step 2: Rinse 1 cup brown lentils and combine with 3 cups water in a pot. Bring to a boil, reduce heat to medium, and simmer for 20 minutes until tender. Drain excess water.
3. Step 3: Heat 2 tbsp olive oil in a skillet over medium heat. Add 1 medium chopped yellow onion and sauté for 5 minutes until translucent.
4. Step 4: Add 2 minced garlic cloves, 1 tbsp berbere spice mix, 1 medium diced yellow bell pepper, and 1 grated carrot. Cook for 5 minutes until vegetables soften and spices become fragrant.
5. Step 5: Stir in the cooked lentils, 1 tsp salt, and 1/2 tsp black pepper. Cook for an additional 5 minutes, stirring occasionally.
6. Step 6: Heat a non-stick skillet over medium heat. Pour about 1/3 cup of the fermented injera batter, swirling to coat the pan evenly. Cook for 2-3 minutes until holes form on the surface and edges lift. Remove and keep warm.
7. Step 7: To assemble, spoon 1/3 cup of the lentil and vegetable mixture onto the center of each injera. Sprinkle with 2 tbsp chopped fresh cilantro and roll or fold the injera around the filling.
8. Step 8: Serve these injera wraps warm as a wholesome lunch or snack.