Spiced Injera Wrap with Lentil and Avocado Filling

By AislePrompt Editorial · Published 2026-04-29 · Updated 2026-04-29

Soft injera flatbread wrapped around a zesty spiced lentil and creamy avocado filling, perfect for a nutritious handheld meal. This Ethiopian vegetarian recipe, ready in about 10 minutes, pairs injera flatbread, cooked brown lentils, and red onion for a weeknight-friendly dinner. Each serving lands at about 280 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 "Build a week of meals around this recipe" 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

• 4 large pieces injera flatbread
• 1 1/2 cups cooked brown lentils
• 1 small red onion, finely chopped
• 1 tsp berbere spice blend
• 1/2 tsp garlic powder
• 1 large ripe avocado, diced
• 2 tbsp fresh cilantro, chopped
• 1 tbsp lemon juice
• 1/2 tsp salt
• 1 tbsp olive oil

The chef’s knife we’d prep this with → Best Chef's Knives for 2026: Top Picks + Buying Guide

Instructions

1. Step 1: In a mixing bowl, combine 1 1/2 cups cooked brown lentils, 1 tsp berbere spice blend, 1/2 tsp garlic powder, and 1 small finely chopped red onion. Toss gently to coat the lentils evenly.
2. Step 2: Add 1 large diced ripe avocado, 2 tbsp chopped fresh cilantro, 1 tbsp lemon juice, 1/2 tsp salt, and 1 tbsp olive oil to the lentil mixture. Fold carefully to combine without mashing the avocado.
3. Step 3: Lay out 4 large injera flatbreads on a clean surface. Spoon a quarter of the lentil and avocado filling onto the center of each injera.
4. Step 4: Fold the edges of the injera over the filling to form a wrap, securing the filling inside.
5. Step 5: Serve immediately as a fresh, handheld lunch or light dinner with a side of mixed greens if desired.