Spiced Injera Wrap with Lentil and Avocado Filling

By , Test Kitchen Director · Reviewed by AislePrompt Editorial · ·

Soft injera flatbread wrapped around a zesty spiced lentil and creamy avocado filling, perfect for a nutritious handheld meal. This ethiopian-inspired vegetarian ready in about 10 minutes pairs injera flatbread, cooked brown lentils, red onion for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. 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 "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 Serves 4 Ethiopian cuisine 280 cal/serving
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Ingredients

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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.

Frequently asked questions

How long does Spiced Injera Wrap with Lentil and Avocado Filling take to make?

Total time is about 10 minutes (10 min prep + 0 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 Spiced Injera Wrap with Lentil and Avocado Filling?

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 injera flatbread from drying out.

Can I substitute ingredients in Spiced Injera Wrap with Lentil and Avocado Filling?

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 Spiced Injera Wrap with Lentil and Avocado Filling 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 Spiced Injera Wrap with Lentil and Avocado Filling?

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.

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